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SCHOOL GYMNASTICS 

FREE HAND 

REVISED EDITION 

A GRADED COURSE OF PHYSICAL 
EXERCISES FOR SCHOOLS 



ILLUSTRATED WITH 

ONE HUNDRED AND NINETY-NINE 

PHOTOGRAPHS 



BY 
JESSIE H. BANCROFT 

DIRECTOR OF PHYSICAL TRAINING IN THE PUBLIC SCHOOLS 
OF NEW YORK CITY, BOROUGH OF BROOKLYN 



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BOSTON, U.S.A. 

D. C. HEATH & CO., PUBLISHERS 

1903 



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THE LiBRAHY OF 
CONGRESS. 

Two Copies Receivec 

OCT T 1903 

Copyrignt bntry 
CLASS 6 ^ XXC No 
OPY uJ, __ 



Copyright, 1896 and 1903, 
By JESSIE H. BANCROFT. 






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Contents 



PAGE 

Publisher's Note . . \ 5 

Preface to Revised Editioia <i ^ ^ "?, 7 

Introduction , 11 

To THE Class Teacher 25 

Notes of Reference and Explanation: 

1. Periods for Exercise 29 

2. Each Lesson two weeks 29 

3. Places for Exercise 30 

4. Ventilation 31 

5. Position. Stretching ..,•..., 31 

6. Drill on Direction . . . 35 

7. A. Marching 37 

B. Tactics .38 

8. Running. Jumping 42 

9. Breathing 47 

10. Positions of Hands 47 

11. Commands 51 

12. Time 51 

13. Repetition. Counting. Cues 51 

14. Exercises in Series 54 

15. Music 54 

16. Leading 54 

17. New Exercises .55 

18. Programmes for Special Exercises 55 

3 



4 Contents 

PAGE 

Course of Instruction: 

First year, first half , .57 

^** *' second half o 69 

Second year, first half 76 

'' " second half 90 

Third year, first half 100 

" *' second half 118 

Fourth year, first half , .133 

" *' second half 158 

Fifth year, first half .176 

*' *' second half 203 

Sixth year, first half 222 

<-' *' second half 248 

Seventh year, first half 265 

«' " second half 294 

Eighth year, first half 317 

*' '* second half • . . 344 



Publisher's Note 

The course of lessons herewith presented for school use 
is in two divisions — free-hand and light apparatus exercise, 
respectively. Each of these divisions is a complete course 
in itself, covering eight years of work, from the lowest primary 
to the highest grammar. The free-hand work, which is con- 
tained in this volume, can be used in the regular classroom, 
though a special room is obviously desirable. The apparatus 
work necessitates free floor space. The free-hand exercises, 
also the lowest five courses of apparatus exercise, are for either 
boys or girls. Several of the higher courses for apparatus have 
separate work for boys and girls, even when the same kind of 
apparatus is used for both. 

Each year's work is arranged in two series of ten lessons 
each. Each lesson is to be used for two weeks, the series thus 
covering the ten weeks of the usual school term. 



Preface to the Revised Edition 

The most important change made in the revision of this 
work is toward exercises of greater vigor ; i.e. exercises which 
require more and harder work of large muscular groups, and 
produce thereby a more stimulating effect upon the circulation 
and resj^iration. 

In the seven^ years since this book was compiled, the author 
has been testing various exercises of this character ; notably, 
a series of exercises which utilize the school furniture as 
apparatus, a series of jumping exercises suitable for the class- 
room, and many exercises with light apparatus, which are 
found adaptable to free-hand work under classroom con- 
ditions. These sources have furnished most of the new 
material for the revision of this volume. 

To the same end of greater vigor, all hand exercises, and 
nearly all foot placings, as in ^^step positions'' or ^^ point 
steps," have been omitted in favor of the bent-knee and other 
strenuous exercises. These omissions are not made from any 
loss of belief in the efficacy of the omitted exercises for the 
purposes for which they were intended, but from a conviction 
that the limited time available for gymnastics in the usual 
school curriculum may be more profitably employed. 

In the original work, fundamental movements were reviewed 
in the first few lessons for each grade. This feature has been 
largely abolished in favor of a more rapid progression and 
more distinctive grade work. 

The number of lessons in each year has been increased from 
eighteen to twenty, ten of these lessons being designed for the 

7 



8 Preface to the Revised Edition 

first half of the year (each to be used for two weeks), and ten 
for the latter half. 

Work for the first two years has been made simpler by the 
repetition of a few exercises, rather than by means of their 
variation through complex coordinations, as formerly. The 
gymnastics of these first two years are considered mainly as 
an introduction to class discipline and to the child^s conscious 
direction of the movements of large divisions of the body. 
The author believes that for such little children formal exer- 
cise should be reduced to a minimum in favor of the adapted 
play and story gymnastics as elaborated by Miss Stoneroad.^ 

Another change, especially for the very little people, is in 
the position of the feet. Eecent articles from orthopoedic 
surgeons^ show that the conventional gymnastic position of 
Attention! with the heels together and toes turned broadly 
outward, is an indication and cause of weakness in the ankle 
and instep, and, indirectly, for the rest of the body. To secure 
and maintain this conventional position of the feet in lower 
grades, certainly requires an amount of admonition and eifort 
on the part of the teacher that suggests a radical opposition to 
natural tendencies. All exercises for cultivating the turning 
out of the toes, such as " feet close and open," have therefore 
been eliminated from this course, it being assumed that the 
gymnastic teacher will give special exercises where needed for 
exaggerated " toeing in '' or " toeing out," as for other faults of 
carriage which do not yield to the usual exercises. Children 
in the lower grades are shown in the illustrations with the feet 
parallel, toes forward, and, in most cases, with the heels 
slightly apart, or with a slight turning outward of the toes, 
as occasionally seemed natural. In higher grades all new 

1 Gymnastic Stories and Plays for Primary Gh^ades, Eebecca Stone- 
road. D. C. Heath & Co. 

2 See *'The Foot in Gymnastics,'' by Dr. Henry Ling Taylor, Physical 
Education Peview, December, 1902; "Round Shoulders and Faulty 
Attitudes," Dr. Robert W. Lovett. Ibid, 



Preface to the Revised Edition 9 

illustrations show, in the standing position, the heels together 
and the toes turned slightly outward. 

This position of the feet is the only principle involved in 
the first compilation of this work which has been changed in 
the revision. All others, including the principles of progres- 
sion, the general plan of the lesson arrangement, the method 
of command, and attention to postural correction, remain the 
same. 

Again, the author wishes to urge the necessity for comple- 
menting formal gymnastics with the recreative exercise of 
games and play. To be vigorous, or corrective, gymnastics 
must make a demand upon the powers of voluntary attention : 
and the school day should be broken by an interval of games, 
with their laughter, their individual initiative, and larger 
emotional content. 

J. H. B. 

April, 1903. 



Introduction 



The advisability of including physical training in the 
school curriculum is now so generally recognized that no 
plea seems necessary for its introduction. It is thoroughly 
conceded that the school system which does not provide for 
the physical as well as the mental welfare of pupils is not 
doing its full duty. Gymnastic exercise, however, is only 
one factor in this phase of the school environment. Im- 
proved methods of heating, lighting and ventilation; adjusta- 
ble school furniture; the seating of pupils with reference to 
individual powers of sight and hearing; proper wardrobe 
facilities; playgrounds that give opportunity for free and 
unrestrained exercise; — all of these features are comprehended 
in the physical well-being of the school child. All are re- 
ceiving increased attention, particularly those included in 
the construction of school buildings. Much, however, still 
remains to be done, especially with reference to the seating 
of pupils, both in regard to the individual adaptation to seat 
and desk, and the relative position to the teacher and the 
blackboard. The question of playgrounds has long been a 
very pressing one in the larger cities. 

When all of these matters have been satisfactorily dis- 
posed of, there will still remain constant and necessary con- 
ditions of school life which are adverse to the physical de- 
velopment of pupils, and which nothing but gymnastic exer- 
cise can counteract. These conditions lie mainly in the 

11 



12 Introduction 

sedentary nature of the occupation of the pupil. As with all 
other sedentary pursuits, three general results follow: 

First, the nutritive processes of the body, including 
circulation, respiration and the digestive functions, become 
weakened and deranged by lack of sufficient demand for 
their work, a demand which comes chiefly through muscular 
activity. 

Second, the correct posture of the body, including erect 
carriage and proper development of the chest and shoulders, 
is lost in a large percentage of cases. This loss comes partly 
through the general lack of muscular tone implied in the 
nutritive weakening cited, and also from the" long detention 
in a sitting position, which leads to a habit of relaxation. 
These influences upon posture are particularly harmful dur- 
ing the growing period, when there is a natural tendency to 
weak positions, increased, during school life, by the detrac- 
tion of vitality to mental development. As the bony frame- 
work at this stage is not fully ossified, habits of carriage 
may, to a certain extent, literally grow into the structure 
past the possibility of modification. 

Third, the psychological development, which comes 
only, or mainly, through physical activity, is weakened by 
these same conditions. The capacity for this development is 
at its most susceptible period during the school years. As 
psychological investigation has disclosed more definitely the 
intimate union between thought and movement, until we 
may almost be said to think with the motor ganglia — at least 
not without them — the importance of giving active vent to 
mental images has become a more prominent feature in many 
branches of education. The spread of manual and industrial 
training is a strong indication of this tendency. Even in 
branches more abstract the child is led to give some material, 
outward expression to his mental conceptions. With sand or 
clay he pictures his geography lessons; with clay, paper and 
scissors he works out his geometrical solids; his literary com- 



Introduction 13 

positions are illustrated by drawings, and his production 
maps enhanced by samples of actual material; even the 
mystery of numbers is introduced to the kindergarten child 
through the stringing of colored beads, the weaving of colored 
strips and many other active devices. As intimated, this 
phase of education has developed chiefly through the desire 
to clarify and strengthen mental images. The training of 
will and of other phases of neuro-muscular power implied in 
the bodily control has been an important, but perhaps 
secondary, consideration. At the least, however, this ten- 
dency in education has indicated a recognition of the neces- 
sity for motor education during the growing period, and of 
the weakening and perversion that result from a wholesale 
suppression of the child^s spontaneous desire for muscular 
activity. Every healthy muscle and motor nerve w^ants to 
use its power, just as every healthy mind wants to use its func- 
tions, and the condition of health is immeasurably dependent 
upon such use. If the instinct for activity be unduly sup- 
pressed, it in time yields to an enforced habit, and the result 
is not only a motor mechanism weakened in its power, but, 
what is even worse, a will crippled at the very time when it is 
taking on its habits for life. 

There is a distinction to be made between the suppression 
of the instinct for activity and the inhibitory power of the 
will itself. The one is weakening; the other indicative of 
strength. The inhibitory power controls, defers or sup- 
presses action " with reference to remoter ends.^^ It restrains 
impulse and places action under the espionage of reflection 
and judgment. It is a positive power and very different 
from the negative suppression which is another name for 
laziness. 

The functions of the will are cultivated to some extent by 
the manual occupations enumerated; but the very limitation 
of these occupations to handwork implies the limitation of the 
training they afford. The inhibition which they cultivate is 



14 Introduction 

that required for muscular co-ordination, rather than the 
more complete control of impulse to action. One might be an 
expert in the niceties of paper cutting, or any other manual 
dexterity, and still be weak in the courage, energy and con- 
trol of a "completely fashioned will/^ True, the same may 
be said of one who has learned muscular co-ordination on a 
larger scale; but the kind ot form of exercise may be defi- 
nitely fitted to cultivate these psychological powers. 

So, just as a recess period and properly constructed seats 
are not enough to counteract the deleterious infiuences of 
school life upon nutrition and posture, manual dexterity, even 
in the carpenter shop, is not sufficient to meet the developing 
need for neuro-muscular activity and control, or to overcome 
the weakening infiuence of enforced inactivity for five hours 
a day. 

Three objects, then, are to be attained by physical exercise 
in the schoolroom: stimulation of the nutritive functions, 
correction of posture, and a general, basic training of some of 
the psychological powers, particularly those of the will. 

It will be noticed that all of this is a defensive warfare — 
a combat with adverse influences. The conditions of our civ- 
ilization are such that under any circumstances physical edu- 
cation means precisely such a combat; but outside of the 
limitations of the schoolroom it means much more. To 
enable the physique not only to hold its own, but to make a 
positive gain in strength, development and endurance, is the 
task that physical education in its broadest sense seeks to 
achieve. If this is the ideal outside of the school, it should 
certainly be the ideal within; but the conditions under which 
most school exercise must be taken, as regards both time and 
facilities, make it impossible, in a majority of cases, to more 
than approximate this ideal. When a fully equipped gymna- 
sium is connected with every school, when pupils can work 
there from thirty to sixty minutes a day, in special costume 
and under the direction of a special teacher, then will educa- 



Introduction 15 

tion be doing its full duty to the physical development of 
pupils, and then may diplomas of graduation include physique 
among their other items. 

In numerous quarters this ideal is being attained as fast as 
financial considerations will allow, and this possible consum- 
mation is to be kept in view in the introduction of physical 
exercise upon any smaller scale, that such exercise may be a 
progressive preparation for the heavier and more extended 
work of the gymnasium. For the present, however, physical 
training in most of our public schools must conform to the 
smaller standard. There are many old buildings, not 
equipped with gymnasia, or lacking the possibility for such 
equipment, where exercise must be taken, if at all, in the 
regular classroom. Further, the crowded condition of the 
usual school curriculum makes it impossible to give to the 
physical exercise more than fifteen or twenty minutes a day; 
and finally, it has come to be recognized as a settled fact 
that the regular class teacher must be depended upon for con- 
ducting the daily lesson, the function of the specialist being 
to prescribe the work, to give normal training to the class 
teachers, and, by periodical assistance and inspection, help 
maintain the standard of the work. 

The course of lessons herewith presented is designed to 
meet these conditions. They are the result of careful test- 
ing as to just w^hat children can do under the limited circum- 
stances enumerated, and as to what teachers can teach. The 
latter phase of the subject is often overlooked. It is man- 
ifestly unjust to expect of the class teacher many things for 
which a specialist is fitted only by long training and experi- 
ence. For example, the class teacher should not be left to 
decide what exercises should be taken, or in what order 
they should be arranged in a lesson, or in general how many 
times an exercise should be repeated. In a majority of cases 
where this latitude is allowed, the teacher will be found to be 
either overworking one part of the body, thus sacrificing the 



16 Introduction 

general tonic effect of all-over exercise to the perfecting of 
some minor detail; or not repeating the exercise enough times 
to attain postural correction and functional stimulation; or 
else exercising the body unsy mmetrically, with more repetitions 
on one side than on the other — a defect which easily becomes 
a habit. The safest course under the circumstances is to have 
the work, after careful study of the conditions, definitely pre- 
scribed to meet the average need — this both for the teacher\s 
sake, and for the best results with the pupils. In every school 
are to be found children who need, if any, therapeutic, rather 
than general educational, exercise. Such pupils should be ex- 
cused from the exercise upon the presentation of a physician^s 
certificate. It is to be hoped that in time such cases in our 
schools may have the individual attention from a specialist 
which they require. 

Granted that the teacher should have a definite guide in 
these matters, it remains to decide what kind of work is best 
suited to the school conditions. The most practicable kinds 
outside of the gymnasium are free hand and light apparatus 
gymnastics. These, as to their general form, may be put into 
two divisions— drills and command work. The distinction 
between these will be clearer from a brief definition of just 
what constitutes a movement, an exercise, and a drill. 

Every exercise consists of the alternate flexion and exten- 
sion of at least one group of muscles. The flexion is one 
movement and the extension another. Two or more such 
movements, generally repeated several times in succession, 
form an exercise. For example, the doubling of the arm 
upon itself, by bending the elbow and bringing the hand to 
the shoulder, is a movement, accomplished by the flexion of 
the biceps and co-ordinate muscles. The straightening of 
the arm again is a second movement, effected by the contrac- 
tion of the triceps and its co-ordinates, and the extension of 
the previously contracted biceps. These two movements, 
taken in succession and generally repeated several times, con- 



Introduction 17 

stitute an exercise. The bending and straightening of the 
knee would form another exercise; the bending and straight- 
ening of the trunk another, and so on. If a series of exer- 
cises, such as those just enumerated, be taken one after the 
other in direct succession, without any pause between them, 
but in continuous, unbroken rhythm, they constitute a drill. 
Most drills are composed of from twelve to thirty exercises. 
If, however, such a pause is made, the exercises not being 
"run together ^Mn this continuous rhythm, but the move- 
ments ceasing after the arm exercise until a separate order 
or command is given to begin the knee exercise, etc., the 
method is called command work. By repetition is meant the 
repeating of an exercise until directions are given to discon- 
tinue it or to substitute another for it. 

While all forms of exercise have necessarily some nutritive, 
postural and psychological effect, each form appeals so pre- 
dominantly to one or the other of these results as to make it 
particularly useful for that purpose and less so for others. 
Without going into an analysis at this point, the general 
statement may be made that drills are chiefly effective for 
nutritive stimulation, and that they are of very little value 
for the correction of posture or for the training of the psycho- 
logical powers. This criticism as to their effect upon posture 
is borne out by the imperfect carriage resulting from general 
drill exercise as used in many gymnasia, when contrasted with 
the excellent carriage produced by the Swedish and other 
forms of command work. Command work, by concentrating 
the attention upon the doing of one thing at a time, and for 
other reasons, is the most effective for postural correction of 
any form of exercise. The psychological training afforded by 
command work, especially for motor response and inhibitive 
control, is also one of the strong and distinguishing features 
of this form of exercise. The usual drill w^ork, because it does 
not meet the postural and psychological needs, may be con- 
sidered as inadequate to the requirements of school exercise. 



18 Introduction 

Other reasons why the drill form is less practicable for school 
work, than the command form will be given later. In addi- 
tion even to these reasons there are pedagogical ones why 
forced memoritor exercise is positively pernicious, particu- 
larly for school use, where the mental powers are already 
taxed to a fatiguing degree. 

A mental strain different in kind from that of the mem- 
orized drill work, but also excessive for elementary school 
conditions, is that of the Swedish system of command work, 
which employs the most numerous and complicated com- 
mands of any system. These interfere with the continuous 
movement necessary for effective nutritive stimulation, and 
are difficult for the teacher to handle and for the pupils to 
follow. These commands make the system unique in its 
power for psychological training, in which it is unapproached 
by any other method. But, just because it is so extreme, it 
is open to criticism as being both impracticable and injudi- 
cious for school use, however admirable it may be for other 
purposes. The method of command used in the German 
system is simpler and more uniform than the Swedish 
method, and, in the judgment of the writer, is better suited 
to school conditions. The principles of progression, how- 
ever, the attention to posture, and the "day's order ^' arrange- 
ment of the Swedish system, are far from being approached 
by the German system. Some of the exercises of the 
military " setting-up '^ drill are good as far as they go, but 
most of them are unsuited to children, with whom they 
become a means of aggravating incorrect posture. At the 
best, fifteen exercises and marching do not contain enough 
progression, variety, or development for the eight years of 
school life. The slow, rhythmic movements of aesthetic 
work, while unsurpassed for the cultivation of grace and 
economy of nervous expenditure, would also seem impracti- 
cable for elementary school work. They require too much 
time to rouse the nutritive functions and afford no train- 



Introduction 19 

ing for motor response and other important psychological 
powers. 

These advantages and limitations of the various systems 
or methods of exercise are cited, not by way of antagonistic 
criticism, but as elucidating the author^s belief that none of 
these systems are exactly suited to the conditions and needs 
of American public schools. We believe that each system 
fills a certain place and has a particular function in the 
field of physical education which it holds alone and which 
the others do not share with it. A complete, symmetrical 
physical education must have in unmodified form what each 
of these methods has to give, and also that which other 
phases of exercise — such as the recreative — can alone furnish. 
As already stated, our school conditions do not admit of a 
complete physical education even in one direction. We can- 
not devote the time mainly to nutritive stimulation, or to 
psychological training, or to the development of muscular 
strength, or speed in action, or grace of movement, or the 
play instinct. We have to counteract certain definite, dele- 
terious influences, and then make as much headway beyond 
in any or all directions as the time and facilities will allow. 
The daily exercise must provide as nearly as possible equally 
for nutritive stimulation, postural correction and psycho- 
logical control. One of these objects cannot be sacrificed to 
one, or even two, of the others. It is precisely because each 
of the systems, or methods, of exercise mentioned, while 
excelling in one or two of these directions, falls short in 
others, that there seems a need for some work for our schools 
that shall make a more equitable division. Such a division 
has been attempted in the course of lessons here offered. 

The distinctive features and principles embodied in these 
lessons may be enumerated as follows: 

The command form of exercise is chosen in preference to 
the drill form for the following reasons: While retaining, 
as here given, effective nutritive stimulation, it is far more 



20 Introduction 

serviceable for postural correction than the drill form, and 
affords in addition greater psychological training, chiefly for 
inhibition and for motor response. The command form 
renders feasible the " day^s order/^ lesson, or programme 
arrangement by which each day^s work affords all-over body 
exercise. This arrangement admits of the constant intro- 
duction of new and progressive work, with its changing 
demands upon muscular strength, the powers of co-ordina- 
tion and other phases of control. These advantages are not 
shared by the drill form of exercise. 

To approximate the greater nutritive stimulation of con- 
tinuous movement without sacrificing wholly, as in drills, 
the advantages of command work, nearly every lesson in the 
free hand course contains, in addition to separate command 
exercises, one or more '' series ^' of two or three exercises 
each, generally two exercises taken separately and then in 
combination; for example, an arm exercise, then a leg exer- 
cise, and then the two together. These " series ^^ exercises 
are taken in direct succession, one after the other, without 
pausing for a command between them. The " series '' is 
thus equivalent to a short drill, two or three exercises in 
length. In the light apparatus course this series work is 
used almost exclusively, each lesson being composed of two, 
three, or four series w^hich are introduced progressively 
throughout the course, as the single exercises are in the free 
hand work. 

The German principle of command is chosen in prefer- 
ence to other forms as being simpler for teachers to handle, 
putting less mental strain upon the child, and insuring more 
rapid repetition of movements. 

The method of repetition is that commonly used in both 
drills and German work. It consists of a definite number of 
repetitions for each side of the body, thus insuring sym- 
metrical and sufficient work. These repetitions are made in 
response to counts continued in consecutive numbers from 



Introduction 21 

the lowest to the highest, thereby eliminating the element of 
uncertainty, with its strain upon mind and nerves, which fol- 
lows upon the one — two, one — tivo of the Swedish method. 

The exercises themselves are, for the most part, common to 
all systems. The purpose of postural correction has mainly 
governed both their selection and combination. In almost 
every exercise the closing movements are such as leave the 
body in a good position: e.g. with chest expanded instead 
of contracted. In the few instances where this is not prac- 
ticable, the exercise which follows makes the correction. 

The exercises are arranged in programmes, or lessons. Each 
lesson is intended to be given entire every day for two weeks. 
From two to four new exercises are introduced into each les- 
son, exercises of the previous lesson, which have made a logical 
preparation for the new ones, being dropped to make room 
for them. Other exercises, on which the body needs longer 
drill, are continued^ making the full complement of exercises 
in the lesson. 

The order in which the exercises are arranged follows a 
general plan, which gives all-over exercise in each lesson with- 
out overfatiguing one part. The lessons all begin with a pre- 
liminary stretching of the arms upward and sideways, to assist 
the body to a good standing posture from which to take the 
exercises that follow, and with a drill in marching, facing, and 
running, which secures general attention from the class and 
gives opportunity for ventilation. A breathing exercise is 
then taken, and is followed by the regular table of exercises. 
This table begins with work for the extremities — the arms 
and legs — to increase the flow of the circulation away from 
the central part of the body. These two exercises are then 
generally taken in combination, making stronger muscular 
and postural work. The central part of the table contains 
jumping exercises, which, like the running, produce maximal 
effects upon the circulation and respiration. Local move- 
ments, less stimulating in effect, as for the neck or chesty or 



22 Introduction 

balance exercises, are disposed on either side of the jumping, 
as deemed advisable to avoid overfatigue of one part. The 
table closes with trunk exercises, which, in their use of large 
muscular groups, again approach maximal effects, though not 
such as to embarrass the respiration as do running and jump- 
ing. The idea of a definite arrangement of exercises into 
daily programmes according to their physiological effects, and 
affording all-over work, is a Swedish one. The order in which 
the exercises are here arranged, however, differs from the 
Swedish,- as the exercises themselves are not classified, like 
those of the Swedish system, into ^^arch flexions," ^4ieave 
movements,"' etc. 

The progression of the exercises, and their grading for chil- 
dren of different ages, are governed both by their physiological 
and mechanical difficulty and by the child's ability to isolate or 
coordinate muscular movement. This latter ability has been 
made a careful study in the schoolroom for the ptesent work. 
Xo movement or exercise has been incorporated without a 
thorough trial as to what age and at what stage in the term's 
work it could be accurately done. It may be noted in passing 
that this is not necessarily an exact index of the child's power 
of muscular control at that age, but — what is more directly to 
the present purpose — an index of what he can do in the school- 
room, in a class with fifty other children, under the direction 
of the average class teacher. 

Such are the principles involved in this work. It is earnestly 
lioped that because some features are taken from one system 
and some from another, this course will not be construed as 
one of the panaceas that combine the merits of all other sys- 
tems. The foregoing paragraphs have been a very inadequate 
expression if they have left the impression that the author 
thinks such a combination possible. If, in this adaptation of 
single features, something is gained for the purpose in hand, 
something is also lost. In eluding the extreme mental strain 
and the practical difficulties of the Swedish form of command, 



Introduction 23 

there is lost the superb cultivation of attention, the quick dis- 
crimination and coordination, and the greater inhibitory control 
which the unmodified Swedish commands alone can give. In 
holding to movements effective for postural correction, many 
German exercises, pleasing to the eye, and affording greater 
variety, are sacrificed. By including the postural and psycho- 
logical training, the programme arrangement, and the principles 
of progression, of the command form of exercise as distinguished 
from the drill form, there is lost the still greater nutritive 
stimulation to be gained from the continuous movement of 
drill work. 

For the gymnasium or private class, where the hour's lesson 
nia}^ be apportioned into fifteen minutes for one purpose and 
fifteen for another, it would seem beyond dispute that the best 
results will follow from the unmodified use of these and other 
methods. But ^vhere only fifteen minutes a day can be given 
to the w^ork, and it is further proscribed by arbitrary conditions 
and necessities, the circumstances are changed and the work 
must change w4th them. 

A few years ago, in a discussion as to what system of exercise 
was best adapted to American schools, the late Baron Posse, of 
Boston, — one of the first and leading instructors in Swedish 
gymnastics in the United States, — said that '- Swedish gym- 
nastics are good in Sweden for the Swedes, and German gym- 
nastics in Germany for the Germans ; but in America we are 
a conglomerate people, with different climate and conditions to 
deal wdth, and what we need is not a system, but gymnastics.. 
Every teacher should understand the different systems suffi- 
ciently to apply at the moment what is needed." 

As it is financially impossible to employ enough specialists, 
to make this varying application directly to school pupils, the 
next best thing is to make a general adaptation to the average 
school needs. That the present adaptation does meet these 
needs is claimed, not on theoretical grounds, but as a result 
of actual demonstration. This has made it apparent that the 



24 Introduction 

three objects in view can, by this method, be obtained at one 
and the same time. The general physiological functions can 
be quickened, erect carriage cultivated, and inhibitory and 
volitional control developed in fifteen minutes of daily exer- 
cise. How effectively all of this will be done will depend, of 
course, as in all other branches, upon the class teacher herself. 
A listless and uninterested teacher will have listless and unin- 
teresting results. The teacher who commands v/ith energy 
and strength will elicit energy and strength from her pupils. 

That such an adaptation as the present one is as good as 
other methods for other purposes than school work is not 
claimed. Under less restricted conditions than those of the 
schoolroom, we believe that Sw^edish gymnastics are good in 
America for the Americans, and the German gymnastics also, 
and the military and the aesthetic and other forms. Until the 
circumstances, however, admit of greater freedom in every way, 
the portion of young America that spends five hours a day in 
the schoolroom must have its own particular form of exercise 
to make and keep it strong, erect, and self-controlled. If the 
present work shall help to bridge this chasm, it will serve its 
purpose. 

J. H. B. 

Brooklyn, July 17, 1896. 



To the Class Teacher 

The teacher who has never handled physical training has 
first of all, perhaps, to realize that it is not to be classed with 
the studies that impart knowledge; it is one that develops 
power, physiological and psychological. The mere knowledge 
of the exercises, in the sense of recalling them by name, is a 
trivial thing and not a fundamental purpose of the work. 
Nor is the schoolroom service of the physical exercise finished 
when pupils once know the thing required in the sense of 
being able to execute the various movements. The mastery 
of the muscular co-ordination necessary to perform the exer- 
cises — or skill in the general control of the body — has an im- 
portant educational value and is one object of the work; but 
it is only one object and should not exclude the results which 
are achieved through repeated doing, or drill. AVhen a child 
knows thoroughly (automatically) the multiplication table, or 
the boundaries of the United States, those subjects are dis- 
missed for other purposes than incidental reference or review. 
When he has acquired the skill to do correctly, or even auto- 
matically, a certain muscular exercise, there arises the further 
consideration of what it can do for him, and with that a large 
part of his real work with it first begins. This work lies in 
the repeated use of the exercise, not at long intervals, for ref- 
erence and review, but in short, immediate repetitions as regu- 
lar as the beating of his heart or the inflation of his lungs. In 
the cumulative effect of such a repetition of all the exercises 

25 



26 To the Class Teacher 

in the day's lesson, in rapicC sicccession as they occur, lies a 
large part of the usefulness of the work. Through this repe- 
tition are developed circulation, respiration and related func- 
tions, and the muscular tone that controls posture; through 
the repeated waiting for, and response to, commands are 
developed the psychological powers of inhibition and motor 
response. In short, the child must first master the exercises 
and then they must be given an opportunity to master him. 

Such a statement of the teacher^s attitude toward phy- 
sical exercise may appear superfluous, but experience has shown 
that when the work is first attempted, many teachers, espe- 
cially those of long experience in other branches, are inclined 
to regard the mere learning of the exercises as their main or 
sole object, drilling the class only on such movements as they 
have not fully mastered, and losing, by long pauses for the cor- 
rection of individual errors, the stimulating effect of continu- 
ous movement. Such a teacher reviews the physical exercises 
as she does other studies, picking out one here and there by 
name to see if the pupils remember it. At the very outset it is 
well to dismiss as many memoritor features as possible, and to 
realize fully that the usefulness of the gymnastic work lies in 
the cumulative effect of repeated doing as distinguished from 
mere knowing. 

The successful conduct of the work is necessarily a matter 
of growth on the part of the teacher. She will have at first to 
familiarize herself with the movements themselves and be able 
to perform them correctly, both that she may show them to 
the children and that she may have a fully realizing sense of 
just what she is requiring of her pupils. The three main 
objects of schoolroom exercise — nutritive stimulation, pos- 
tural correction, and psychological training — should be kept 
constantly in mind in the conduct of the lessons. 

As the nutritive stimulation is attained only through the 
cumulative effect of continuous motion, it is essential to go 
as rapidly as possible from one exercise to the next, and to 



To the Class Teacher 27 

make individual corrections without interrupting the work of 
the entire class. This individual work implies a cultivation 
of the teacher's own powers of observation, which have to be 
accustomed to this new field. Correct work in physical exer- 
cise means not only accuracy of position in the main working 
part, but correct posture of the rest of the body as well. The 
entire postural service of an exercise may be lost by inatten- 
tion to this general attitude. For example, the upward or 
sideways stretching of the arms, which is chiefly important 
for lifting and expanding the chest and erecting the spine, 
may be entirely nullified in its possibilities for postural cor- 
rection by a forward yielding of the head or abdomen. The 
movement called for may be accurately done as regards the 
moving part, but lose a large part of its intended results by 
inattention to these accompanying '' faults.'' When the teacher 
has acquired the power to observe these things, individual cor- 
rections can be made while the whole class is at work, by 
directing glance, commands, and incidental remarks to the 
pupils who most need them. In this way, the more nearly 
Gontinuous movement needed for nutritive stimulation will 
become possible. 

The psychological training and discijjlinary features of the 
work will be found to rest chiefly upon the manner of giving 
the commands. There should be a distinct pause after the 
preparatory command that pupils may grasp clearly just what 
they are to do, and also cultivate the inhibitory control neces- 
sary to hold the idea without yielding to the impulse to action. 
It should never be forgotten that the executive command is a 
signal, and as such it should always be given. Upon the man- 
ner of giving this command rests the minor result of united 
response from the class, and the more important one of quick, 
connected working of all of the powers included in motor 
response, from sense perception to muscular contraction. 

In teaching new movements it is well to follow the principle 
of appealing first to the eye. Take the movement yourself 



28 To the Class Teacher 

with the pupils, letting them see what they are to do, as well 
as hear it described, and so work from imitation rather than 
wholly from wordy explanations. The descriptive notes 
appended to new exercises are intended solely for the teacher'' s 
guidance, and not to he read to the impils. By the imitative 
method of teaching new exercises results will come much 
quicker and without loss of attention. When the pupils once 
understand an exercise, however, they should not be kept to 
an imitative method of repetition, but should be led to the 
independent control implied in working from commands. 

The period for physical exercise vshould, above all, be a 
happy one. In this, as in other studies, desirable results can- 
not be obtained without earnestness and effort ; but the effort 
required for light physical movements only increases the 
natural sense of relief arising from muscular work. If this 
instinctive pleasure in exercise be met and reenforced by an 
alert and happy manner of conducting the lesson, the gym- 
nastic period will be found as enjoyable as it is beneficial. 



Notes of Reference and Explanation 

1. Periods for Exercise. — It is desirable that in tbe free- 
hand work the time allowed daily for physical exercise, if not 
less than fifteen minutes, be divided in the lowest primary 
grade into three equal periods, and in all other grades into two 
periods, one to occur between recess and noon, and the other, 
of longer duration, about two o'clock. In the first and briefer 
period a drill on new movements or such as need perfecting 
should be given. In the longer period the lesson of the week 
should be taken from beginning to end. Exercises that need 
improving may be repeated once as they occur. It is essential 
for the best results that the pupils have one entire lesson every 
day for all-over body work. If the new exercises be taken, as 
indicated, in the shorter period, the entire lesson, including 
marching, may be taken in the longer one. When possible, the 
marching should be taken at both periods, because of its assist- 
ance to ventilation ; but if taken only once, it is better to have 
it at the opening of the longer period, as placed in the lessons. 

In the light apparatus work the entire time allotted daily to 
exercise will be needed for each lesson. 

2. Each lesson is to be used for two weeks, the previous 
lesson being entirely dropped. When the continuance of an 
exercise is deemed necessary, it is included in the new lesson. 
1*^0 effort should be made to have the children keep in mind 
any exercises not so indicated. The object is' physical exercise, 
not memory work. 

In conducting the lesson, the teacher should adhere strictly 
to the order in which the exercises are arranged. 

29 



30 Notes of Reference and Explanation 

The work will be greatly facilitated if the teacher will 
memorize the lessons. This is much less formidable than at 
first appears, as the general order in which the exercises are 
arranged is practically the same in all lessons, and not more 
than from two to four new exercises are introduced each week. 
The teacher will then be free to observe her class and make 
individual corrections, and the rapid succession of the exercises 
will be more nearly assured. 

3. Places for Exercise. — Wherever possible the children 
should be taken from the regular classroom for the exercise. 
A special room for the work insures better air, affords both 
pupils and teacher the greater advantages of free floor-space, 
and relieves the tedium of monotonous surroundings. Where 
this is not practicable the free-hand exercises can be taken in 
the regular classroom, as they are adapted to those conditions. 

It is advised that the children stand at one command, 
Class — Stand I rather than to take time for turning, rising, 
and facing. ^Vhen working in the classroom, if possible all 
pupils should stand in the aisles. Where double desks are 
used this is not always possible, but as many should stand 
there as can do so without unnecessary crowding. Pupils 
should be straight-arm or nearly straight-arm distance apart. 
This distance is secured by quickly raising the arms forward 
to shoulder height at the command Take distance! those in 
front moving forward to make room for those behind. The 
arms are dropped again at the command Position I In crowded 
rooms, where some pupils have to stand between seat and desk, 
these places should be taken upon the command to take 
distance. 

If after following these directions pupils still interfere with 
one another in the arm exercises, the whole class may face 
obliquely for such exercises to a corner of the room upon the 
command Half-right (or left) — Face ! Outside lines that hit the 
wall should so face even if that be not necessary for the rest of 



Notes of Reference and Explanation 31 

the class. Pupils working between seat and desk should face 
the side of the room for extended foot movements, and the 
whole class should face the side for forward bending of the 
trunk. 

4. Ventilation. — Fresh air is absolutely essential. Where the 
exercise is taken in the classroom, monitors should be appointed 
who will step to the windows immediately the command is 
given to stand, and without further instruction open them from 
both the top and bottom. 

It has been found effective to make these monitorships a 
reward for good work in the exercises, the appointment to be 
for a week, fortnight, or month. Tlie lesson shoHkl proceed 
icitJiout icaiting for the monitors to finish their icork. In mild 
weather the windows may be left open throughout the lesson. 
In cold weather the lower sashes should be closed after the 
breathing exercise, or, when very cold, after the marching. 

These are general directions. The teacher will use her 
judgment about the opening and closing of the windows. 
They should at every lesson be open long enough to change the 
air of the room, and can then be closed partially or entirely, 
according to the weather. Except when a strong wind is 
blowing, this freshening of the air is not accomplished until 
the marching is at least partly over. At no time should the 
room be chilled beyond the possibility of quick re- warming after 
the exercise is over, nor, on the other hand, should the windows 
be closed before the air of the room is thoroughly changed. 

5. Position. Stretching. — A good standing position from 
which to take the exercises is essential for effective work. To 
assist the chest and spine to this position, every lesson begins 
with a preliminary stretching of the arms upward and side- 
ways. This stretching is better for the purpose in many ways 
than the usual admonitions to throw the shoulders back and 
draAv the chin in. Such directions make the child self- 



32 



Notes of Reference and Explanation 



conscious ; they do not, in young children at least, produce the 
desired result^ for such children are not capable of the isolated 
control of the parts named, and other faults of posture are pro- 
duced — such as a sway-back attitude with protruding abdomen, 
etc. The stretching, by its straight pull in a line with the 
vertical and lateral diameters of the bod}^, expands the chest 





Incorrect Standing Position Correct Standing Position 

( See also iUustrations on page 34.) 



and erects the spine without this painfully self-conscious effort. 
Moreover, such a general muscular tension, taking in both the 
flexors and extensors, is apt to have a more lasting effect than 
a spasmodic effort of the will can produce. 

For the stretching, formal commands are omitted to save 
time. Upon being told to stretch the arms upward, pupils 
rise on tiptoe and reach up with both arms as high as possible. 



Notes of Reference and Explanation 



33 



The teacher is particularly requested to urge them higher, 
farther, etc. The iiosition is not to be sustained, and the arms 
are dropped at the command Down! or Position! following 
quicMy after the first direction. The upward stretching is 
taken two or three times, and then the arms are stretched side- 
ways in the same manner. Avoid bending the body backward 
or the head forward when the arms 
are up. Never stretch the arms for- 
icarcl in this i^reliininary exercise. 
This stretching has been used in 
some departments after every les- 
son throughout the day. It requires 
but a few seconds and is an admi- 
rable corrective of the injurious 
positions acquired in the seats. 

It should not be inferred that 
the stretching does away entirely 
with the necessity for calling for, 
or consciously assuming, an erect 
attitude. The teacher will have 
frequently to use the command 
Position ! When this command is 
heard, pupils should stand with 
chest and head erect, face to the 
front, and arms hanging easily at 
the sides. The direction face to 
the front does not mean that the 
gaze shall be fastened upon the 
head of the pupil in front, or upon any other one spot. Such a 
practice is reprehensible in the extreme. The eye is an exceed- 
ingly restless organ, and should not be altogether deprived of 
that activity. 

In the lower grades, that is, in the first and second years of 
the elementary course, the position of the feet assumed upon 
the command Position! should be perfectly natural. This 




Preliminary Stretching, 
Upward 



34 



Notes of Reference and Explanation 



position is generally one in which the toes are directed forward 
instead of outward, so that the feet are parallel. The heels 
will generally then be slightly apart. The position of the feet 




Correct Standing Position 



Incorrect Standing Position 

(Showing hollow back and depressed 
chest.) 



should only be corrected when there is an exaggerated turning 
of the toes inward or outward, or when the feet are too widely 
separated in a blustering stride. 

The position of the feet for a gymnastic starting position for 
the upper grades is here given with the toes turned slightly 
outward and the heels together. In all grades the weight 
should be carried mainly forward upon the balls of the feet. 

The class should be called to position, as indicated below, 
before marching, again after the march before beginning the 
exercises, and at any time during the lesson when the attitudes 
become careless. 



Notes of Reference and Explanation 35 

The order of preliminaries, after the marching has been 
introduced, will be as follows : — 

Class — Stand ! (Monitors open windows.) 

Take distance ! 

Stretching. 

Position ! 

Marching and facings. (Running.) 

Take distance ! 

Position ! 

6. Drill on Direction. — One of the first things to be taught 
in the lowest primary grade is an independent surety as to the 
right and left hands, that the child may be able to follow accu- 
rately the commands, and also be sure of direction in turning 
and facing drills. Older children, and even adults, are found 
so uncertain on this subject that in first introducing physical 
training to a class of any age, it may be found necessary to go 
over this ground. 

In the lowest primary grade the drill should be taken in 
regular steps until the child has been taught to realize that 
right and left as directions are something radiating from him- 
self as a center, and that as such they are not in the least related 
to the sides of the room. This association with the room is 
something very easily acquired and quite difficult to overcome. 
In even the upper primary grades children are sometimes found 
who invariably associate right with a certain blackboard, and 
left with the windows, clock, or some other fixed point in the 
schoolroom. To avoid this, the teacher should, from the very 
first, be on her guard against saying Point (or titrn,, or face) to the 
right side of the room ! That phrase side of the room makes all 
the trouble and should be banished from the physical training 
vocabulary. Point to the right! or Turn to the right! or Right — 
Face ! are instructions that leave the direction in the abstract, 
as it should be. The following steps are suggested for a course 
of lessons on direction in the lowest primary grade. Many 



36 Notes of Reference and Explanation 

variations will doubtless occur to the teacher. It may be found 
possible to take more than one of these steps in a lesson. 

a. Teach the children which is the right hand and which 
the left ; i,e, the busy hand which holds the fork and spoon, 
the thimble and needle, the pen and pencil, — and its helper, the 
left hand. In speaking of the use of pen and pencil, avoid 
punning on the word write — a very natural error, which leads 
to confusion in spelling. Call for first one hand and then the 
other, varying the order to make the children alert and 
thoughtful. 

h. When the pupils are sure of the right and left hands 
while in their usual position in the schoolroom (i.e. facing to 
the front), the teacher should place herself at different points 
in the room, have the class face her, and go through the same 
drill of raising the hands as called for. 

c. Have the pupils go through this drill without the teacher 
in front of them, she remaining in her accustomed place. 

d. When the pupils are sure of their right and left hands 
while facing in any direction, teach them by the same steps 
(i.e. beginning with their usual position of facing to the front, 
and later facing in other ways), to point in four directions — 
to the front, back, and two sides. It is well to teach these 
directions on the principle of contrast in the order mentioned, 
and to get the generalization side, as distinguished from front 
and hack, before analyzing into right side and left side. 

e. When sure of the directions right side and left side from 
any point of the room, the class should not only point, but turn 
in the different ways. For example, Point to the left! Turn to 
the left! Point to the right! Turn to the right! Make four 
turns to the right or left (completing a circle) before inter- 
changing the directions. In both this direction drill and the 
facing drill in the higher grades, this completion of a circle by 
four turns in the same direction should precede the more diffi- 
cult drill of interchanging the directions in irregular order. 

In the lowest grade avoid, as explained in Note 7 B, the use of 



Notes of Reference and Explanation 37 

military commands for turning. Above all else avoid leading 
in this drill on direction. It fails completely of its object if 
the children are not made perfectly independent. In upper 
grades, toward the close of the term, pupils should take the 
facing drill in the midst of the march while they are out of 
their accustomed places and facing in different directions. 
There is little opportunity in such a drill for working from 
imitation, and it requires an alert attention on the part of 
pupils that is very stimulating and pleasing. 

7. A. Marching. — The introduction of fresh air into the 
schoolroom for the physical exercise is an all-important feature 
and one not always easily accomplished. In most schoolrooms, 
whatever the system of ventilation, the fresh air can be obtained 
only by opening the windows and admitting the outer air di- 
rectly. In cold weather it is obviously imprudent for tlie 
children to stand with this air blowing upon them, and the 
marching is chiefly useful for keeping them in motion during 
this period of ventilation. It is also a more direct assistance 
to ventilation by creating a circulation of the air. This move- 
ment around the room also relieves the tedium of working on 
one spot, and, if not a change of scene, at least affords the relief 
of viewdng the same surroundings from different points of view. 
The discipline of marching under orders is in itself an excel- 
lent thing, and this, with the use of the tactics as specified, 
will be found to tell favorably upon the order, promptitude, 
and precision of general assemblies and dismissals. 

The marching in the classroom is best taken in the serpen- 
tine form ; that is, up one aisle, down the next, up the next, 
etc. With a little ingenuity this can be done in almost every 
room. Alternate lines should be faced to the rear before the 
orders are given to march. In the lowest primary grades no 
tactics are required. In all other grades the marching is always 
understood to include all of the tactics previously taught. All 
facings should be taken to command, and the pupils should 



o 



8 Notes of Reference and Explanation 



mark time at their places at the close of the march until the 
command to halt. There should be a distinct pause between the 
two parts of the command, and on the executive, given clearly 
and emphatically, the movement should be executed with the 
utmost promptness. While the body should be held erect, 
with eyes to the front, the position should not be stilted nor 
the step mincing. The walk should be free, with a natural 
swing of the arms. There is a natural tendency to accelerate 
time in marching. To restrain this it may occasionally be 
necessary to indicate the time. If so, a rhythmic clapping by 
the teacher, or tapping with a ruler or pencil, for a short inter- 
val, will serve the purpose. This should not be continued long 
enough to make the children dependent upon it. A resource 
both useful for this purpose and pleasing to the children is to 
allow them to clap for themselves. They can do this on every 
left step or every right step, or in the time of one — two, one — 
two — three, or vary it in other ways. The steps should be of 
equal weight. Do not allow one foot to strike the ground with 
greater emphasis than the other. Such an indication of time 
is pleasing to the ear, but it leads to a habit of favoring one 
side of the body in all walking and standing, with all of the 
evils attendant upon one-sided development. Instrumental 
music or singing by the class is always an inspiring accom- 
paniment to marching. If pupils get out of step, repeat 
Left! Right! for a few minutes. 

7. B, Tactics. 

a. Right — Face ! 
Left — Face ! 

-' Eaise slightly the right heel and left toe, and face to the 
right, turning on the left heel, assisted by a slight pressure on 
the ball of the right foot ; replace the right foot. 

" The facings to the left are also executed upon the left heel."^ 

1 Infantry Drill Regulations, United States Army. Adopted Octo- 
ber 3, 1891. 



Notes of Reference and Explanation 



39 



The heel and toe are lifted in response to the word right 
(or Ipft) ; the turning and replacing of the foot are executed in 
response to the command Face ! 

When desired, a simpler method of facing may be used, as 
follows : — 

In response to the word left lift the left toe from the floor ; 
in response to face make a quarter turn to the left on the left 





Left — 



Face! 

(Before the right foot is placed in 
position beside the left.) 



heel, lifting the right foot in turning and replacing it beside 
the left as the turn is completed. Facing to the right is also 
done upon the left heel, the left toe being lifted in response 
to the preparatory command Right I See the closing paragraphs 
of Reference Xote 6. 



40 



Notes of Reference and Explanation 



Make clear to the children that four turns in the same 
direction complete a circle, and when that is understood, vary 
the order of the commands from right to left to make them 
alert and independent. This is an excellent means of rousing 
a sleepy class, and may be introduced briefly anywhere if the 
lesson is lagging. 





About— Face! 

(Before the rear foot is placed in posi- 
tion beside the right foot.) 

h. About — Face ! 

" Eaise slightly the left heel and right toe, face to the rear, 
turning to the right on the right heel and the ball of the left 
foot ; replace the left foot beside the right." ^ 

The heel and toe are lifted in response to the word about ; 

1 Infantry Drill Begulations, United States Army. Adopted Octo- 
ber 3, 1891. 



Notes of Reference and Explanation 41 

the turning and replacing of the foot are executed in response 
to the command Face! 

Take the about face from the sides of the room as well 
as from front to rear. The children should be wholly inde- 
pendent of the sides of the room as, a guide in their facings. 
The very best drill on facings, as previously explained, is 
that taken in the midst of the march when the children 
are out of their accustomed places and facing in different 
directions. 

c. Mark time — March I 

As soon as mark time is heard, throw the weight on the right 
foot, being careful not to exaggerate the swing of the body to 
that side ; upon hearing march, lift the left foot forward, toe 
pointing downward, as though to step, but draw it back im- 
mediately to position, all in one count ; repeat with the right 
foot. Continue the movement with one foot and then the other 
alternately in the rhythm of walking, but without gaining 
ground. The feet should be placed firmly but without undue 
noise. The body will sway slightly from side to side, but should 
be held as steady as possible, with no bending at the waist. 

d. Mark time — March! {during the march,) 

On the executive command stop gaining ground and mark 
time in place. 

e. Class — Halt ! 

The marking time ceases and the heels remain together on halt, 
which command may be given as either foot strikes the ground. 

To halt while marching, on the command Halt ! stop gaining 
ground and bring the rear foot up, placing heels together. 

/. Forivard — March ! 

When taken from a halt, in response to forward, throw the 
weight on the right foot as in marking time; in response to 
march, step out promptly with the left foot. 

When taken from marking time, the words forward and 
march are given as the right foot strikes the ground; pupils 
start forward with the left foot. 



42 Notes of Reference and Explanation 

In the first year no tactics are required, and the teacher 
sliould avoid the use of the military commands, lest the chil- 
dren acquire the habit of incorrect response to them. The 
drill on direction, outlined in Note 6, is a substitute for facing 
drills in this lowest grade. In marching in this grade, all that 
is expected is that the children shall learn to control their steps 
in rhythmic time. Before the march begins the teacher will 
indicate this time by clapping, making it faster than for older 
children to accommodate the shorter steps, and when the class 
has caught the rhythm, they should move forward on the word 
March! or Start! or Begin! Their starting together or being 
in step are not required as in higher grades. It is possible to 
get work in tactics as perfect from the lowest primary grade 
as from others; but a much longer time is necessary to obtain 
such results, and it seems injudicious to require such compara- 
tively difficult control and response from children so young. 

8. Running. Jumping. — Where the condition of old build- 
ings does not make running or jumping advisable, there should be 
substituted for these exercises in the body of the lesson, rising on 
toes and bending knees, as in Lesson III, Fifth Year, or raising 
the knees forward to hip level alternately in quick time (up 
and down to position in one count) as in Lesson I, Eifth Year. 
Eepeat either exercise through twenty or thirty counts. 

In very warm weather the running and jumping exercises 
may be omitted. 

Running. All running should be upon the toes and with a 
natural motion of the arms. Where running is specified wdth 
the marching, it is supposed to be taken in the corridors 
where possible ; otherwise in the classrooms. A good way to 
start the running is to give, while pupils are marching, the 
preliminary command On toes — March! followed after a few 
steps, at the discretion of the teacher, with the command 
Running — Start! or, to use the military term. In double quick 
time — March ! 



Notes of Reference and Explanation 43 

The length of the run should be equivalent to once or 
twice the circuit of the classroom^ according to the endur- 
ance of the class. Pupils should never come to a sudden 
halt after a run, but should always fall again into a walk 
upon the command Common time — March! The walking 
should be for a distance equivalent to at least half the 
circuit of a classroom, before a halt is called. This walking 
gives an opportunity to quiet to normal the heart beat and 
the respiration. 

liunning in place. The running in place is taken exactly 
like the running in which ground is gained, except that the 
pupil remains in place. Wherever this occurs in the lessons, it 
should be continued for a time equivalent to that required for 
one circuit of the room. The running in place should be fol- 
lowed by a brief interval of marking time. 

In the lower grades the running in place, like the jumping, 
is done without any particular attention to form, except that 
it should be upon the toes. In upper grades the distinction is 
made between running in place with feet backward and running 
in place with knees forward. 

Running in place ivith feet backward. In running with the 
feet backward an especial effort should be made to lift the feet 
high, flexing the leg hard upon the thigh with each step. 

Running in place, knees iipu^ard. In this form of running 
an especial effort should be made to lift the knee forward and 
upward with each step. 

Jumping forivard and backivard. This exercise is taken in the 
lower grades only. It is practically a jumping without attention 
to form, except that the children should be urged to jump on the 
toes. They jump forward and backw^ard in quick succession. 

Springing, feet cdternately forvmrd. This movement consists 
in a light, high springing from the toes, which is equivalent to 
a slight jump, during \vhich the feet are shifted. They are 
throughout in a forward stride position, one forward and the 
pther backward. The difference between this exercise and the 



44 



Notes of Reference and Explanation 



jumping with feet alternately forward is that the knees are 
not so much bent in the springing, it being more an ankle and 
foot movement, though no particular directions should be 
given about the knees : their action should be natural. 

Springing, feet sideways. This differs from the previous 
exercise only in the direction in which the feet move. They 
vary from the position of a sideways stride to one with the 
feet together, both feet moving outward or inward with each 
spring. This exercise differs from the jumping with one foot 
sideways in that the weight is equally borne at all times, while 

in the jumping, with one 
foot sideways, it is upon 
one bent knee at a time, 
the knee action in jumping 
being also stronger than in. 
springing. 

Jumping, feet forward 
alternately. 1, take the 
stride position forward, the 
weight equal, both knees 
bent; 2, jump, and change 
the position of the feet. 

Jumping, feet sideways 
alternately, 1, bend one 
knee, which should hold all 
of the weight, and stretch 
the other foot to the side, 
the toe touching ; 2, change 
the position of the feet, the one which held the weight being 
moved outward to the side and the other assuming the weight, 
with the knee bent. 

Hopping. Hop on one foot and then on the other. The 
hopping should be on the toes. Alternate the feet throughout. 
The above springing, jumping, and hopping exercises should he 
taken in even and rhythmic time. 




Jumping, Feet Sideways 
Alternately 



Notes of Reference and Explanation 45 

Jumjnng in place. 1, bend the knees, lifting the heels from 
the floor; 2, jump with a light spring; land on the toes with 
knees bent; 3, straighten the knees and lower the heels. The 
trunk should be held erect throughout. 

All of the points observed for good execution of the prepara- 
tory exercise known as Rising on toes and bending knees, 
should be observed in the jumping. 

Jumping in ^dlace in series. This differs from the preceding 
only in that the jumps are taken in immediate succession 
upon the order Jump! the normal standing position not being 
resumed until the teacher commands Position ! 

Jumping in place, clicking feet. This is the same as jumping 
in place, except that while in the air the feet are spread 
apart and brought together with a sharp striking or clicking 
sound. 

Jumping foricard. This is executed like jumping in place, 
except that ground is gained forward with the jump. The 
erect position, with the heels upon the floor, should be assumed 
upon the last count. 

Jumping forward in series. 1, rise on the toes and bend the 
knees; 2, jump forward, landing as in previous jumping exer- 
cises; 3, jump forward again; continue to jump forward as 
many times as space will allow. After the last jump the 
teacher should call for position. The class should about face 
and jump again forward in series to its original position. Each 
jump may be taken to the command Juinp! instead of to a 
count. 

Jumping backward. The jumping in this exercise is taken 
with observation of the same points as those called for in 
other jumping exercises. The only difference is in direction. 
The exercise should be taken in three counts. Successive 
jumps in series without returning to position between are not 
taken until later. 

Jumping backward in series. This is the same as jumping 
forward in series except as to direction. 



46 Notes of Reference and Explanation 

Jumping forward and backward in series. The jumping 
should be forward and backward several times, or once 
in each direction, as indicated by the teacher's commands 
Forward — Jump! Backward — Jump! etc., and the pupil 
should not lower the heels or return to normal position 
until after the last jump, when the teacher should call for 
position. 

Jumping sideways. This varies from other jumping exer- 
cises only in direction. The teacher should vary the direction 
from right to left. The jumping should be taken in three 
counts each time, that is, return to normal standing position 
b}^ stretching the knees and lowering the heels after each 
jump. 

Jumping sideivays in series. This is taken like other jump- 
ing series, without coming to position until the last jump. 
The teacher should vary the direction unexpectedly, using 
always the commands liight — Jump! Left — Jump! Left — 
Jump! etc. 

Jumping with quarter turn. The jumping is done as in all 
other jumping exercises, with the exception that the pupils 
should turn while jumping so as to land facing in a direction 
at right angles to that from which they started. Come to posi- 
tion after each jump. 

Jumping ivith quarter turn in series. This is the same as the 
previous jumping, except that pupils do not come to position 
until after the last jump. The teacher should indicate the 
direction of the turn in each command, as Jumping ivith 
quarter turn: Eight — Jump! Left — Jump! etc. 

Jumping with hcdf turn. This exercise varies from jumping 
with quarter turn only in the extent of the turn, Avhich should 
be to an about face, i.e. facing in the opposite direction from 
that in which the start is made. 

Jumping zvith half turn in series. Pupils should not come 
to position until after the last jump, when the teacher should 
give a special command for resuming position. 



Notes of Reference and Explanation 47 

Jumping in series. Vary the jumping in all the directions 
that have been taught in the grade, forward, backward, side- 
ways, with quarter turn and half turn. Pupils should not 
come to position until after the last jump, when the teacher 
should command for position. The jumping should be taken 
to such commands as Forward — Jump! Sideways, right — 
Jump! etc. 



9. Breathing. — Where the method of breathing is not 
specified, it is understood to be that last described in the 
lessons. 

The teacher should indicate in some way both the inhaling 
and exhaling, as by raising and lowering one hand, or by the 
w^ords in and out at the beginning of the movements. In all 
respiratory exercises the children should be urged to a forced 
respiration, i.e. a deeper breath than the normal. Care should 
be taken to have the breathing slow and even, not a quick 
gasp or sigh, which may lead to dizziness. The exercises are 
for successive breaths ; do not pause for a normal breath 
between. 

At first the breathing may be very audible in the respiratory 
exercises ; but later, as indicated in the lessons, the breath, 
though just as deep, should be slower in order to give strength 
and control to the respiratory muscles, and the breathing will 
then be quieter. 

In all cases an exaggerated lifting of the shoulders should 
be avoided. While the sternum participates in correct, and 
especially in forced, breathing, the main action is indicated 
by the motion of the ribs and abdomen, and every exercise 
is designed to cultivate this intercostal and diaphragmatic 
action. 



10. Positions of Hands. — In any placing of the hands as 
given below, pupils should not move until the executive 



48 



7Vo/^s of Reference and Explanation 



command is heard. A quick drill on the positions of the 
hands is an excellent means of rousing attention. 

a. Hands on hips — Place! 

The fingers (close together) and thumb are stretched far 
apart and a good, firm grip taken around the hips, thumbs 
backward and fingers to the front. The backward direction of 
the thumb admits of throwing the shoulders backward instead 
of rounding them forward, and has a tendency to elevate the 
chest. 





tLiNDs OX Hips 



Hands on Shoulders 



h. Hands on slioulders — Place! 

The fingers touch the top of the shoulders, elbows directly 
to the side and slightly below shoulder level, but not touching 
the sides. 



Notes of Reference and Explanation 



49 



c. Arms folded heliind — Place ! 

The elbows are bent and the forearms placed across the 
small of the back. The chest and head should be erect and 
the hips well back. 




1 



^m,^ 



3Bi 



Arms Folded Behind 
(Correct position of shoulders.) 



Arms Folded Behind 
(Incorrect position of shoulders.) 



d. Hands hack of head — Place I 

For this position the hands are placed at the back of the 
head in line with the ears and slightly back of them; the 
fingers should not touch; the elbows shoiild be directed 
straight to the sides, and the head well pressed back against 
the hands. This may become a very harmful position for 
posture if the head be dragged forward by the arms. This 
position is a modification of the Swedish position known as 
^^'neck firm/' a modification originated by Miss Katherine B. 
Peck. See illustrations on following page. 



60 



Notes of Reference and Explanation 




Hands Back of Head, Correct Position 





Hands Back of Head, 
Side View 



Hands Back of Head, Incorrect 
Position 



Notes of Reference and Explanation 51 

e. Arms bent at shoulder level — Place ! 

In this position the arms are raised to shoulder level, and 
then bent with the elbow directed slightly backward, the fore- 
arm flexed hard upon the upper arm, the palms of the hands 
downward, and the hands themselves continuing the line of 
the forearm. See illustrations on page 52. 

11. Commands. — (For commands for tactics see Note 7.) 
The method of giving commands is one of the most important 
features of successful gymnastic teaching. Indecisive and 
inaccurate movements, lack of unity in the class drill, and 
weakness in the disciplinary phases of the work are often 
traceable to faulty method here. 

The commands are in two parts. The first part is explana- 
tory, telling what part of the body is to work, the movement 
it is to execute, and with which side to start. A distinct pause 
should folloio this, that the child may fully comprehend the 
idea and learn to restrain impulsive action. No movement 
should be allowed during this pause, as this training of inhibi- 
tive control is one of the most important features of the work. 
Then should come the executive command, emphatic and inci- 
sive, striking the ear as a clear, distinct sound. It is in the 
pause and the executive command that the teacher's method is 
oftenest at fault. 

12. Time. — Movements should be brisk and vigorous; but 
while quick enough to be effective for hygienic purposes, they 
should never be taken ivith a jerk. A strong, steady stretch or 
flexion should be the aim, and this will be secured largely 
through the teacher's method of counting. 

13. Repetition. Counting. Cues. — The teacher will count or 
command in monosyllables, called "cues," for the repetition 
of the movements. The first count — one — serves as the execu- 
tive command. Two methods of repetition are possible in the 
movements following this first count. One method may be 



52 



Notes of Reference and Explanation 







■^ 1 










i*" 






j^mg 




Wi 


Tfe-^-^ 


^- 


>'€■ 








";l' 


%: 






t 


h 




i_ , . 




kN 


!ift^ ^.^ 


-4 



Arms Bent at Shoulder Level, Front View 





ARMS Bent at Shoulder Level, Arms Bent at Shoulder Level, Incorrect 
Side View Position 



Notes of Reference and Explanation 63 

called mechanical rhythm and the other response work. 
In the mechanical rhythm the movements proceed in even 
time as to music, in a sense independently of the counting, 
which serves merely to check off the number of movements 
taken. This is the usual method for drill and calisthenic 
exercise. In the response method each count or cue is as much 
a signal as the executive command, and the movement is not 
made until that signal is heard. This latter method is recom- 
mended as immeasurably superior for the free-hand work. It 
requires somewhat closer attention from the pupils, but for that 
very reason the postural correction is greatly enhanced. Each 
movement is finished to its full terminal position, instead of 
falling short of it as is very likely to be the case in mechani- 
cal rhythm. The teacher has every movement in her control, 
instead of being led herself by the movement of the class. 
Where musical accompaniment is used, the mechanical rhythm 
has to be employed, and for this reason it is advised that only 
part of the free-hand work be taken with music. 

Most of the exercises are in measures of eight or sixteen 
counts. The teacher will, in repeating the exercise, continue 
the count to this number, rather than break it into a repetition 
of one — two, one — two, etc. The longer rhythm is less of a 
strain upon the child, and insures equal work for the two sides 
of the body. 

The figures after the command indicate how many counts 
are to be given to the exercise, three eights meaning one side 
eight counts, the other eight, and, in arm exercises, both arms 
together eight. In other than arm exercises, the third figure 
means to alternate the sides. The distribution of the counts 
should be strictly observed that the sides of the body may be 
equally exercised. 

Wherever there is apparent any uncertainty on the part of 
the pupils as to what movement they should make next, or its 
direction, the teacher should use a descriptive monosyllable 
or cue, instead of the count; such cues are suggested after 



54 Notes of Reference and Explanation 

most exercises in which there is liable to be confusion. The 
words given are merely suggestions, however, and any others 
may be substituted for them. It is well, wherever feasible, to 
use monosyllables for cues. 

14. Exercises in Series. — In almost every lesson of the free- 
hand work and in all of the apparatus lessons are to be found 
short series of exercises marked a, 6, c. These series are 
always composed of one or two simple exercises, and then, in 
most lessons, of a combination of the two ; as, for instance, 
an arm exercise, a foot exercise, and then the two taken 
together, indicated by the word combine^ or an equivalent. 
Wherever such a series occurs, the change from one exercise 
to the next is to be made without breaking the rhythm, or 
pausing for a separate command. This is accomplished by 
substituting some word or words for the last count before 
the change. 

Words, or cues, for these changes are also given in the 
lessons, but any words may be used as cues which convey the 
idea, provided they do not interrupt the regular rhythm, or 
time, of the exercise. 

15. Music. — Wherever possible, it is highly desirable that 
some of the work be taken with musical accompaniment. In 
working with music the teacher should not count, but give 
merely the first command for each exercise and a cue for 
changes of side, etc. The pupils and music should start to- 
gether in response to the executive command, and the music 
should guide the rhythm. With many exercises the classes 
can sing, or one half sing or whistle while the other works. 
National airs and old ballads are especially suited to this 
purpose. 

16. Leading. — The teacher will lead in new exercises. 
After an exercise is once understood the pupils should not be 
dependent upon the teacher's leading. 



Notes of Reference and Explanation 55 

17. New Exercises are indicated by heavy type. The de- 
scriptive notes and illustrations follow the lesson. For any 
other exercises not understood, trace the command back through 
preceding lessons until its descriptive note is found. The 
analytical description of the exercises in the notes are for the 
teacher, not for the children. ISTo such formal explanation of 
an exercise should be given to a class. Instead, the teacher 
should take the exercise herself and let the pupils catch it 
directly from imitation. The children should understand the 
postural effect of the various exercises as given in the notes, 
and work consciously on the parts mentioned. Older children 
should also understand how all exercise affects the nutritive 
processes of the body.^ 

18. Programmes for Special Exercises, selected from the 
grade work, may be easily compiled. 

It is suggested that a better idea of the school work will be 
conveyed by having the first part of such programmes for 
special exercises taken in response to commands, and the 
latter part with music. 

For exhibit purposes very pretty effects can be produced by 
trimming the light apparatus for the girls with ribbon bows or 
fringed papers. 

1 The notes have been made as little technical as possible, and it is un- 
necessary to state that their analysis of the anatomy and effects of the 
movements is by no means exhaustive. The object has been merely to 
indicate the main working part and the general postural or physiological 
effects. 



SCHOOL GYMNASTICS 

FREE-HAND 



First Year — First Half 

LESSON la 

Class — Stand ! (Open windows.) 

In this grade the teacher will probably have to open 
the windows, but, as in the higher grades, this can be 
done while the pupils are obeying the commands to 
stand, take distance, and stretch. 

Take distance ! 

Position ! 

1. Stretching. 

2. Drill on direction. 

3. Marching. 

For a detailed description of all of the above points 
see Reference Notes. 

It will require several days to complete this lesson. 
Each step should be thoroughly taught, as this first 
drill in obeying commands lays the foundation for all 
future work. Pause distinctly between the two parts 
of each command, and insist that there shall be no 
movement until the executive command be heard. 

57 



58 



School Gymnastics 



1. 

3. 
4. 



5. 
6. 

7. 



LESSON II a 
Stretching. 

Drill on direction. 

Marching. 

Hands on hips — Place ! 

Hands on shoulders — Place ! 

Arms folded behind — Place ! 

For positions of hands see Eeference Notes. 

Hands on hips — Place ! 
Arm stretching forward, both — One ! 8. 
Stretching. The same as 1, above. 

Hands on hips — Place ! 
Trunk bending sideways, right — One ! 8 — 8. 



5. ARM STRETCHING FORWARD 




On the first count stretch the 
arms forward at shoulder level, 
palms turned inward; on the 
second count replace the hands 
on the hips, with an especial 
effort to broaden the chest and 
make the back narrow. Keep 
the shoulders squarely to the 
front. The movement should be 
a strong, steady stretch, entirely 
without jerking. 

This exercise is chiefly useful 
for gaining voluntary, isolated 
control of the arm as a whole. 
It uses the muscles on the front 
of the chest, and in the return 
movement those of the shoulder 
blades. The action of the latter 
can be plainly felt. 



First Year — First Half 



69 



7. TRUNK BENDING SIDEWAYS 



1, bend the trunk of the body from the waist directly to the 
side ; 2, return to the erect position. 
Keep both feet flat upon the floor, 
and the knees stiff. Let the head 
relax and droop toward the lower 
shoulder. 

This exercise works directly 
upon the waist muscles, and 
expands the chest on the convex 
side by separating the ribs. Both 
of these effects are weakened by 
any yielding of the lower limbs, 
or by a forward bending of the 
upper shoulder. By the pressure 
exerted upon internal organs this 
exercise has a strong effect upon 
circulation and digestion, so coun- 
teracting some of the most harmful results of sedentary life. 




60 



School Gymnastics 



LESSON Ilia 

1. Stretching. 

2. Drill on direction. 

3. Drill on positions of hands. (As in 4, Lesson 11.) 

4. Marching. 

Hands on hips — Place ! 

5. Arm stretching sideways, right — One ! 8 — 8—8. 

6. Trunk bending sideways^ right — One ! 8 — 8. 




Correct Posture 



Incorrect Posture 



5. ARM STRETCHING SIDEWAYS 

1, stretch the arm sideways at shoulder level, palm down- 
ward ; 2, replace the hand on the hip. Keep the body upright, 
without any bending of waist or head. 

This exercise is useful mainly for its pull upon the chest 
laterally, by which it corrects the position of the upper part 
of the body. It is an excellent exercise for chest expansion. 



First Year — First Half 61 

LESSOX IV a 

1. Stretching. 

2. Drill on direction. 

Drill on positions of hands. 

These two drills — on direction and positions of 
hands — will not be specified in succeeding lessons, 
but should be used at intervals throughout the term. 

3. Marching. 

Arms folded behind — Place ! 

4. Breathing— Begin ! Three times. 

Hands on hips — Place ! 

5. Arm stretching sideways, right— One ! 8—8—8. 

6. Rising on toes— One ! 8. 

7. Trunk bending sideways, right— One ! 8—8. 



4. BREATHING 



Inhale a deep breath through the nostrils and exhale 
through the mouth. See Eeference Note 9. 

This fixed position of the arms tends to hold the shoulders 
from an exaggerated lifting or shrugging during the inha- 



lation. 



6. RISING ON TOES 



1, rise on the toes; 2, heels down, quietly and without 
jarring. 

This exercise puts upon a tension all muscles that help to 
maintain the normal equilibrium, especially those that steady 
the ankles, knees, hips, and waist. It has a strong local effect 
upon the ankles and calves of the leg. 



62 



School Gymnastics 



LESSON Va 

1. Stretching. 

2. Marching and skipping. 

Note. — See Reference Notes for skipping. 
Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 
Arm stretching sideways, right— One ! 8 — 8 — 8. 
Eising on toes — One ! 8. 
Bending leg upward, right— One ! 8 or 16. 

Cues — Right — down — left — down. 

Hands on hips — Place ! 
Trunk bending sideways, right — One ! 8 — 8. 



4. 
5. 

6. 



7, 




6. BENDING LEG TJPWAKD 

1, lift the thigh upward, bending the 
knee so as to flex the leg upon the 
thigh ; 2, foot down ; alternate the sides. 
Place the hands upon the desks if the 
balance is too difficult otherwise. 

There should be no dwelling upon the 
fine points of execution in this exercise. 
All that is wanted is a natural bending 
of the leg which shall be strong enough 
in the contraction of the muscles to 
affect the circulation. 



First Year — First Half 



63 



LESSON Via 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Hand on shoulder, right— One ! 8 — 8—8. 

5. Arm stretching sideways, right — One ! 8 — 8- 

6. Eising on toes — One ! 8. 

7. Bending leg upward, right — One ! 8 or 16. 

Hands on hips — Place ! 

8. Trunk bending sideways, right — One ! 8 — 8. 



-8. 





Correct Position 



Incorrect Position 



4. HAND ON SHOULDER 

1, place the right hand on the top of the right shoulder; 
2, replace the hand on the hip. When the left hand is used, 
it is placed on the left shoulder. 



64 



School Gymnastics 



This exercise is a step toward the rotation of the shoulder 
joint and blade, a movement which has to be approached 
gradually to avoid the gymnastic faults of throwing the head 
forward and depressing the chest. The head should be held 
erect, the hand should be placed on the very top of the shoul- 
der instead of on the chest, and the elbow should be extended 
horizontally, rather than drooped toward the side as in the 
fundamental position, hands on slioulders. 



1. 

2. 

3. 

4. 

5. 
6. 

7. 



LESSON Vila 
Stretching. 

Marching and skipping. 

Arms folded behind — Place ! 
Breathing — Begin ! Three times. 

Hands on hips — Place ! 



Hand on shoulder, right — One ! 



Point step forward, right — One ! 

Rising on toes — One ! 8. 

Trunk bending sideways, right — One ! 



8—8—8. 
8—8. 



8. 




5. POINT STEP FORWARD 

1, lift the foot and touch the toe 
forward; 2, foot in position. Keep 
the shoulders (upper part of body) 
perfectly still and the knees stiff. 
Do not drag or scuff the foot on the 
floor. The weight should remain 
entirely on the stationary foot. 

This is a balance movement, assist- 
ing to erect posture and beginning an 
isolated control of the lower muscular 
groups; namely, those of the thigh 
and hip. 



First Year — First Half Q6 



LESSON Villa 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Note. — Both inhaling and exhaling through the 
nostrils. 

Hands on hips — Place ! 

4. Hand on shoulder and head, right — One ! 8—8 — 8. 

Cues. — SJioulder — head — slioulder — hip. 

5. Point step forward, right — One ! 8 — 8 — 8. 

6. Clapping— One ! 8. 

C UES . — Clap — clap — etc, — place. 

7. Trunk bending sideways, right — One ! 8 — 8. 



66 



School Gymnastics 



4. HAND ON SHOULDER AND HEAD 

1, hand on shoulder ; 2, hand on head, the tips of the fingers 
touching the top of the head; 3, hand on shoulder again; 
4, replace the hand on the hip. 





Correct Posture 



Incorrect Posture 



The position of the hand on the head is a progression from 
that of the hand on the shoulder, as the nearer the arm 
approaches the vertical, the more extended is the muscular 
action, and the stronger the inclination to yield to the faults of 
posture noted for the liand on shoulder. The same precaution 
should be observed as to an erect position of the head and a 
lateral one for the elbow. The wrist and elbow should be well 
lifted. 



First Year — First Half 



67 



6. CLAPPING 

1, clap tlie hands; 2, turn them over 
and clap with the other hand upper- 
most; clap in tliis alternate way to 7; 
8, hands on hips. The clapping should 
be vigorous to stimulate circulation. 




Clapping 



4. 

5. 
6. 

7. 
8. 



LESSON IX a 

Stretching. 

Marching and skipping. 

Arms folded behind — Place ! 
Breathing — Begin ! Three times. 

Hands on hips — Place ! 
Hand on shoulder and head, right — One ! 8 — 8 — 8. 
Point step sideways, right — One ! 8 — 8. 
Clapping — One ! 16. 
Rising on toes — One ! 8. 
Trunk bending sideways, right — One ! 8 — 8. 



68 



School Gymnastics 




6. POINT STEP SIDEWAYS 

1, touch the toe directly to the 
side; 2, heels together. As in 
the point step forward, the body 
should be held steadily, and the 
foot lifted and touched lightly, 
not dragged or scuffed. If there 
is difficulty in getting the direc- 
tion accurate, in the first lesson 
have the children extend the arm 
to the side, as a guide, and place 
the foot under it. 

The general effect of this exer- 
cise upon carriage is similar to 
that of the point step forward, 
though the muscular action 
differs. 



LESSON Xa 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm stretching sideways and clapping — One ! 8. Eepeat. 

Cues. — Stretch — dap — stretch — clcip — etc. — place, 

5. Point step sideways, right — One ! 8 — 8. 

6. Trunk bending sideways, right — One ! 8 — 8. 



4. ARM STRETCHING SIDEWAYS AND CLAPPING 

1, stretch both arms sideways; 2, clap; 3, arms sideways; 
4, clap ; 5, 6, 7, repeat ; 8, hands on hips. 



First Year — Second Half 



LESSOK 16 

For details of preliminaries, stretching, positions of hands, 
marching, etc., see Eeference Notes. 

Class — Stand ! (Monitors open windows.) 

Take distance ! 

Position ! 

Drill on direction. 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm stretching sideways and clapping — One ! 16. 

5. Rising on toes with arm stretching sideways — One ! 16. 

6. Point step sideways, right — One ! 8 — 8. 

7. Trunk tending sideways, right — One ! 8 — 8. 



3. BREATHING 



Inhale a deep breath through the nostrils and exhale 
through the mouth. See Eeference ISTote 9. 



4. ARM STRETCHING SIDEWAYS AND CLAPPING 

1, stretch both arms sideways ; 2, clap ; 3, arms sideways ; 
4, clap; 5, 6, 7, repeat; 8, hands on hips. For the arm 
stretching see page 60, and for clapping page 67. 



70 School Gymnastics 

5. RISING ON TOES WITH ARM STRETCHING SIDEWAYS 

1, rise on the toes and extend both arms sideways ; 2, heels 
down and hands on hips. 

This is a progression in balance work from the rising on 
toes as previously taken, as extending the arms makes equi- 
librium more difficult by raising the center of gravity, and 
the waist-muscles do not here have the steadying support of 
the hands on the hips. 

6. POINT STEP SIDEWAYS 

1, touch the toe directly to the side ; 2, heels together. As 
in the point step forward, the body should be held steadily, and 
the foot lifted and touched lightly, not dragged or scuffed. If 
there is difficulty in getting the direction accurate, in the first 
lesson have the children extend the arm to the side, as a guide, 
and place the foot under it. See illustration on page 68. 



7. TRUNK BENDING SIDEWAYS 

1, bend the trunk of the body from the waist directly to the 
side ; 2, return to the erect position. Keep both feet flat upon 
the floor, and the knees stiff. Let the head relax and droop 
toward the lower shoulder. See illustration in Lesson II a. 



LESSON II h 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place! 

3. Breathing — Begin! Three times. 

Hands on hips — Place ! 

4. Arm stretching sideways and clapping, alternately- 

One ! 16. 

5. Rising on toes with arm stretching sideways — One ! 16. 

6. Trunk bending sideways, right — One! 8 — 8. 



First Year — Second Half 71 



LESSON III 6 

1. Stretching. 

2. Marching and skipping. 

Note. — Eemember to give an occasional drill on 
direction. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm stretching sideways and clapping, alternately — 

One ! 16. 

5. Bending leg upward, right— One ! 8—8. 

6. Eising on toes with arm stretching sideways — One! 16. 

7. Trunk bending sideways, right — One ! 8 — 8. 



5. BENDING LEG UPWARD 

1, lift the thigh upward, bending the knee so as to flex the 
leg upon the thigh; 2, heels together; alternate the sides. 
Place the hands upon the desks if the balance is too difficult 
otherwise. See illustration on page 62. 

There should be no dwelling upon the fine points of execu- 
tion in this exercise. All that is wanted is a natural bending 
of the leg which shall be strong enough in the contraction of 
the muscles to affect the circulation. 



72 School Gymnastics 

LESSON IV 6 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Note. — Both inhaling and exhaling through the 
nostrils. 

Hands on hips — Place ! 

4. Arm circle and clapping — One ! 8 or 16. 

Cues. — Circle — clap — circle — clap — etc. — hips, 

5. Bending leg upward, right— One ! 8 — 8. 

6. Eising on toes — One ! 16. 

Note. — With hands on hips. 

7. Trunk bending sideways, right — One ! 8 — 8. 



4. ARM CIRCLE AND CLAPPING 



1, raise both arms in a circle over the head; 2, clap; 3, 
circle ; 4, clap ; continue to alternate these movements to 7; 
8; hands on hips. See illustration in Lesson V a Second Year. 



LESSON V& 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm circle and clapping — One ! 16. 

5. Bending leg upward, right — One ! 8 — 8. 

6. Eising on toes — One ! 16. 

7. Trunk bending sideways, right — One ! 8 — 8. 



First Year — Second Half i:i 

lesso:n" VI 6 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Hand on shoulder and head, right — One ! 8 — 8 — 8. 

XoTE. — As in Lesson VIII a. 

5. Point step sideways, right — One ! 8 — 8. 

Note. — As in Lessons IX a and I h. 

6. Rising on toes with arm stretching sideways — One ! 16. 

7. Trunk bending sideways, right — One ! 8 — 8. 



LESSON VII h 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Hand on shoulder and head, right — One ! 8 — 8 — 8. 

5. Point step sideways, right — One ! 8 — 8. 

6. Rising on toes with clapping — One ! 16. 

7. Trunk bending sideways, right — One ! 8 — 8. 



6. RISING ON TOES WITH CLAPPING 

1, rise on the toes and clap ; 2, heels down and hands on 
hips. 



74 School Gymnastics 

LESSON VIII & 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — ^Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Hand on shoulder and head, right — One ! 8 — 8 — 8. 

5. Point step forward, right — One ! 8 — 8. 

6. Trunk bending sideways, right — One ! 8 — 8. 



5. POINT STEP FORWARD 

1, lift the foot and touch the toe forward ; 2, foot in posi- 
tion. Keep the shoulders still and squarely to the front. See 
illustration in Lesson Vila. 



LESSON IX & 



1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm circle and clapping — One ! 16. 

Note. — As in Lesson IV h. 

5. Point step forward, right — One ! 8 — 8. 

6. Rising on toes and clapping — One ! 16. 

7. Trunk bending sideways, right — One ! 8 — 8. 



First Year — Second Half 75 

LESSON X6 

1. Stretching. 

2. Marching and skipping. 

Arms folded behind — Place! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm circle and clapping — One ! 16. 

5. Point step sideways, right — One ! 8 — 8. 

Note. — As in Lesson IX a and I h, 

6. Kising on toes and clapping — One ! 16. 

7. Trunk bending sideways, right — One ! 8 — 8. 



Second Year — First Half 



LESSOR la 

For details of preliminaries, stretching, positions of hands, 
etc., see Reference Notes. 

Class— Stand ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching. 

See Reference Kotes for details of marching and tactics. 
Formal tactics should be introduced in this grade. In this 
lesson take marking time, forward marching, and halting. 
Hands on hips — Place ! 

3. Arm stretching sideways, right — One ! 8 — 8 — 8. 

Position ! 

4. Running in place — Start ! 

Note. — See Reference Notes. 
Hands on hips — Place ! 
0. Trunk bending sideways, right — One ! 8 — 8. 



3. ARM STRETCHING SIDEWAYS 

1, stretch the arm sideways at shoulder level, palm down- 
ward; 2, replace the hand on the hip. Keep the body up- 
right, without any bending at the waist. See illustration in 
Lesson I a, Fourth Year. 

76 



Second Year — First Half 



77 



This exercise is useful mainly for its pull upon the chest 
laterally, by which it corrects the position of the upper part of 
the body. It is an excellent exercise for chest expansion. 



5. TRUNK BENDING SIDEWAYS 



1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position. Keep both feet flat upon the floor, 
and the knees stiff. The head 
should droop toward the lower 
shoulder. The bending should be 
to an obtuse angle, and as far as 
can easily be done without strain. 
There should be no rotating of the 
trunk forward or backward of the 
lateral line. 

This exercise works directly 
upon the waist muscles, and ex- 
pands the chest on the convex side 
by separating the ribs. Both of 
these effects are weakened by any 
yielding of the lower limbs, or by 
a forward bending of the upper 
shoulder. By the pressure exerted 

upon internal organs this exercise has a strong effect upon 
circulation and digestion. 




78 School Gymnastics 

LESSON II a 

1. Stretching. 

2. Marching and skipping. 

Note. — See Reference Notes for skipping. 
Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8. 

5. Point step sideways, right — One ! 8 — 8. 

Position ! 

6. Jumping forward and backward — Start ! Jump from ten 

to fifteen times. 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

7. Trunk bending sideways, right — One ! 8 — 8. 



3. BREATHING 



Inhale a deep breath through the nostrils, and exhale 
through the mouth. Eepeat three times. See Eeference 
Note 9. 

If the arms are placed correctly across the small of the back, 
with the hips held well back, the chest will be thrown forward 
and upward. This fixed position of the arms tends also to 
hold the shoulders from an exaggerated lifting or shrugging 
during the inhalation. 



Second Year — First Half 79 



5. POINT STEP SIDEWAYS 

1, touch the toe directly to the 
side, stretching the instep as 
straight as possible; 2, heels 
together. As in the point step 
forward, the weight should be held 
steadily on the stationary foot. 
Keep the shoulders squarely to 
the front, and the knees stiff. 

This exercise gives isolated con- 
trol of the leg. It also serves as a 
balance exercise. 




LESSON Ilia 

1. Stretching. 

2. Left— Face ! 
Right— Face ! 

Note.— See Eeference Notes. 

Marching. 

Arms folded behind— Place ! 

3. Breathing— Begin ! Three times. 

Hands on hips — Place ! 
a. Arm stretching sideways, right— One ! 8—8—8. 
h. Foot! 8—8. 

Cues.— ^'/cZe— p/ace. 

Note. — Point step sideways, 
c. Combine ! 8 — 8. 

Position ! 
o. Eunning in place — Start ! 

Hands on hips — Place ! 
6. Trunk bending sideways, right— One ! 8—8. 



80 



School Gymnastics 



4 c. COMBINATION OF POINT STEP AND ARM STRETCHING SIDE- 
WAYS 

1, point step to the side with the right foot and both arms 
stretched sideways, the right arm to the right, the left arm to 
the left ; 2, heels together and hands on hips. 




This combination, through the muscular tension required to 
maintain the equilibrium steadily, is more effective for culti- 
vating an erect spine and expanded chest than the same move- 
ments taken singly. 



Second Year — First Half 81 



LESSON IV a 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 
a. Arm stretching sideways^ right — One ! 8 — 8. 
h. Foot! 8—8. 
I Cues. — Side — place. 

ic. Combine! 8—8. 
Knee bending— One ! 16. 

Position ! 
Eunning in place — Start ! 

Hands on hips — Place ! 
Trunk bending sideways, right — One ! 8 — 8. 



4. 



5. KNEE BENDING 

1, bend both knees diagonally forward; 2, straighten the 
knees. The heels should remain on the floor and the back 
should be straight and erect. See illustration in Lesson VI a, 
Third Year. 

This exercise affects the circulation through the strong work 
demanded of the thigh muscles. 



82 School Gymnastics 



LESSON Va 

1. Stretching. 

2. Marching and running. 

Note. — See Eeference Notes for running. 
Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm in half circle over head, right — One ! 8 — 8 — 8. 
o. Knee bending — One ! 16. 

6. Rising on toes — One ! 16. 

Position ! 

7. Jumping forward and backward — Start! From ten to 

fifteen times. 

Note. — See Eeference Notes for jumping. 
Hands on hips — Place ! 

8. Trunk bending sideways, right — One ! 8 — 8. 



3. BREATHING 



In this and succeeding lessons, both the inhaling and exhal- 
ing should be through the nostrils. The exhaling should be 
slower than when done through the mouth. 



Second Year — First Half 



83 



4. ARM HALF CIRCLE OVER HEAD 



1, raise the arm directly upward, bending the elbow and wrist 
to form a half circle over the head; 
2, replace the hand on the hip. When 
both arms are raised, let the lingers lap, 
right hand over left. They will touch, 
but should not clasp. 

This exercise is a step toward the 
straight upward extension of the arm 
which is given in higher grades. It 
brings into play muscles on the front, 
side, and back of the chest, and on the 
top of the shoulder. It is a corrective 
for the posture of this part of the body, 
and cultivates an erect carriage of the 
head, if that be not allowed to yield to 
an inclination forward, or favored by 
placing the arms obliquely forward 
instead of directly over the head. This 
erect position of both head and arms 
should be carefully observed. 




6. RISING ON TOES 



1, rise on the toes ; 2, heels down, quietly and without 
jarring. 

This exercise puts upon a tension all muscles that help in 
maintaining the normal equilibrium, especially those that steady 
the ankles, knees, hips and waist. It has a strong local effect 
upon the ankles and calves of the legs. 



84 



School Gymnastics 



LESSON Via 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 

4. Arm in half circle over head, right — One ! 8 — 8 — 8. 

5. Knee bending — One ! 16. 

6. Clapping— One! 8. 

Cues. — Clap — dap — etc. — hips, 

7. Eising on toes — One ! 16. 

Position ! 

8. Running in place — Start ! 

9. Trunk bending sideways, right — One ! 8 — 8. 




6. CLAPPING 



1, clap the hands in front of the body, 
the arms bent and held in a natural posi- 
tion ; the first clap should be with the 
right hand coming down upon the left; 
2, reverse the clap by bringing the left 
hand down upon the right; continue to 
clap with reverse positions of the hands 
to 7 ; 8, hands on hips. The clapping 
should be loud and strong. 



Second Year — First Half 85 



LESSON Vila 

1. Stretching. 

2. Marching and skipping. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Three times. 

Hands on hips — Place ! 
a. Arm in half circle over head, right — One ! 8 — 8 — 8. 
6. Bend! 8. 

Note. — Knee bending, 
c. Combine! 8 — 8. 

5. ^ Clapping — One ! 16. 

Note. — Do not return the hands to the hips until 
the last count ; the teacher should indicate this return 
by her manner of counting, or by the use of a cue. 

Position ! 

6. Jumping forward and backward — Start ! From ten to fifteen 

times. 

Hands on hips — Place ! 

7. Head bending sideways, right — One ! 8 — 8. 

8. Trunk bending sideways, right — One ! 8 — 8. 



4. 



4 c. COMBINATION OF KNEE BENDING AND ARMS IN CIRCLE 

1, bend both knees and raise both arms in a circle over the 
head ; 2, knees straight and hands on hips. 



86 



School Gymnastics 



7. HEAD BENDING SIDEWAYS 



1, bend the head to the side, as though to touch the ear to 
the shoulder, though the head will not bend so far ; 2, return 
to the erect position. The shoulders should be kept perfectly 
still throughout — no shrugging. 





Correct Posture 



Incorrect Posture 



This exercise brings into strong action the muscles on the 
sides of the neck, and, like all head movements, accelerates 
the circulation to and from the brain. 



Second Year — First Half 87 



LESSON VIII a 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

ISToTE. — As in Lesson I a. 

5. Bending leg upward, right —One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Running in place — Start ! 

Hands on hips — Place ! 

8. Rising on toes — One ! 16. 

Hands on hips — Place ! 
^9. Trunk bending sideways, right — One ! 8 — 8. 



5. BENDING LEG UPWARD 

1, lift the thigh upward, bending the knee so as to flex the 
leg upon the thigh; 2, heels together; alternate the sides. 
There should be no dwelling upon the fine points of execution 
in this exercise. All that is wanted is a natural bending of 
the leg which shall be strong enough in the contraction of the 
muscles to affect the circulation. See illustration on page ^2, 



88 



School Gymnastics 



LESSON IX a 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One! 8 — 8 — 8. 

5. Bending leg upward, right — One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward — Start ! 

fifteen times. 

Hands on hips — Place ! 

8. Rising on toes with arm circle — 
One! 16. 

Hands on hips — Place ! 

9. Trunk bending sideways, right 
—One ! 8—8. 



From ten to 




8. RISING ON TOES WITH ARM CIRCLE 



1, rise on the toes and raise the 
arms in a circle over the head ; 
2, heels down and hands on hips. 



Second Year — First Half 89 



LESSON Xa 

1. Stretching. 

2. Marching and skipping. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Clapping and arm circle — One ! 8. 

Cues. — Clap — circle — clap — circle — etc. — hips. 

5. Bending leg upward^ right — One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward — Start! From ten to 

fifteen times. 

Hands on hips — Place ! 

8. Eising on toes with arms in circle — One ! 16. 

9. Trunk bending sideways, right — One ! 8 — 8. 



4. CLAPPING AND ARM CIRCLE 



1, clap the hands ; 2, raise the arms in a circle over the 
head ; 3, clap the hands ; 4, arm circle ; continue to alternate 
the two movements to 7 ; 8, hands on hips. 



Second Year — Second Half 



LESSON I& 

For details of preliminaries, stretching, positions of hands, 
marching, etc., see Reference Notes. 

Class — Stand ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm in half circle over head, right — One ! 8 — 8 — 8. 

5. Knee bending — One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward — Start ! From ten to fifteen 

times. 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

8. Rising on toes — One ! 16. 

9. Trunk bending sideways, right — One ! 8 — 8. 



3. BREATHING 



Inhale a deep breath through the nostrils and exhale through 
the mouth. For further explanation of this exercise see 
Lesson II a. 

90 



Second Year — Second Half 91 

4. ARM HALF CIRCLE OVER HEAD 

1, raise the arm directly upward, bending the elbow and wrist 
to form a half circle over the head ; 2, replace the hand on the 
hip. When both arms are raised, let the fingers lap, right hand 
over left. They will touch, but should not clasp. See Lesson 
Va. 



5. KNEE BENDING 

1, bend both knees diagonally forward; 2, straighten the 
knees. The heels should remain on the floor and the back 
should be straight and erect. See illustration in Lesson VI a. 
Third Year. 



6. HEAD BENDING SIDEWAYS 



1, bend the head to the side, as though to touch the ear to 
the shoulder, though it will not bend so far ; 2, return to the 
erect position. The shoulders should be kept perfectly still 
throughout — no shrugging. See Lesson VII a. 



8. RISING ON TOES 



1, rise on the toes as high as possible : 2, heels down quietly 
and without jarring, the weight remaining forward. 



92 School Gymnastics 



9. TRUNK BENDING SIDEWAYS 



1, bend the trunk directly to the side ; 2, trunk erect. The 
head should be kept in a straight line with the trunk ; both 
feet should be flat upon the floor, and the knees stiff through- 
out the exercise. See Lesson I a, Third Year. 



LESSON 116 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm in half circle over head, right — One ! 8 — 8 — 8. 
h. Bend! 8. 

4. \ Note. — Knee bending. 
Combine ! 8. 

Note. — As in Lesson VII a. 

5. Head bending sideways, right — One ! 8 — 8. 

Position ! 

6. Eunning in place — Start ! 

Hands on hips — Place ! 

7. Rising on toes with arms sideways and clapping — One ! 16, 

Cues. — Stretch — clap — stretch — clap — etc. — place, 

8. Trunk bending sideways right — One ! 8 — 8. 



I 



7. RISING ON TOES WITH ARMS SIDEWAYS AND CLAPPING 

1, rise on the toes and stretch both arms sideways at shoulder 
level ; 2, lower the heels and clap the hands ; continue to alter- 
nate these two movements to 7 ; 8, heels down and hands on 
hips. 



Second Year — Second Half 



93 



LESSON III 6 

1. Stretching. 

2. Marching and skipping. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

XoTE. — Exhale quietly through the nostrils. 

Hands on hips — Place ! 
Arm in half circle over head, right — One ! 8 — 8 — 8. 
Bend ! 8. 
Combine ! 8 or 16. 
5. Head turning, right — One ! 8 — 8. 

Position ! 
G. Jumping forward and backward — Start ! From ten to fif- 
teen times. 

Hands on hips — Place ! 

7. Rising on toes with arms sideways and clapping — One I 16. 

8. Trunk bending sideways, right — One ! 8 — 8. 



I a. 

I 

I 



c. 



5. HEAD TURNING 

1, turn or rotate the head 
to the side so that the face 
looks off over the shoulder ; 
2, return to the front. Keep 
the shoulders squarely to 
the front throughout. 

This exercise uses most 
of the muscles of the neck 
and stimulates the circula- 
tion to and from the brain. 




94 School Gymnastics 



LESSON IV b 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm circle, both — One ! 16. 

5. Bending leg upward, right— One ! 16. 

6. Head turning, right — One ! 8 — 8. 

Position ! 

7. Eunning in place — Start ! 

Hands on hips — Place ! 

8. Kising on toes with arms sideways and clapping — One ! 16. 

9. Trunk bending sideways, right — One ! 8 — 8. 



5. BENDING LEG UPWAKD 

1, lift the thigh upward, bending the knee so as to flex the 
leg upon the thigh ; 2, heels together ; alternate the sides. 
There should be no dwelling upon the fine points of execution 
in this exercise. All that is wanted is a natural bending of 
the leg which shall be strong enough in the contraction of the 
muscles to affect the circulation. See illustration on page 62. 



Second Year — Second Half 95 

LESSON V h 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

Note. — As in Lesson I a, 

5. Bending leg upward, right — One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

7. Springing, feet sideways — Start ! From ten to fifteen times. 

KoTE. — See Eeference Notes. 

8. K/ising on toes with arms sideways and clapping — One! 16. 

9. Trunk bending sideways, right — One ! 8 — 8. 



LESSON VI b 

1. Stretching. 

2. Marching and skipping. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place! 

4. Arm stretching sideways, right — One ! 8—8 — 8. 
6. Bending leg upward, right — One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

7. Springing, feet sideways — Start ! From ten to fifteen 

times. 

8. Stepping forward and rising on toes, right — One ! 8 — 8. 

Cues. — Step — up — down — up — down — etc. — place, 

9. Trunk bending sideways, right — One ! 8 — 8. 



96 School Gymnastics 




8. STEPPING FORWARD AND RISING 
ON TOES 

1, take a long step forward, both 
feet flat upon the floor, the weight 
equal; 2, rise on the toes; 3, heels 
down; continue to raise and lower 
the heels to 7 ; 8, heels together. 

The elongated base, which affords 
a slighter support, makes this a more 
difficult balance movement than the 
rising on toes with the heels together. 



LESSOR VII h 

1. Stretching. 

2. Marching and running. 
Eacings. 

Arms folded behind — Place! 
"8. Breathing — Begin ! Four times. 
Hands on hips — Place ! 

4. Hand on shoulder and circle, right — One ! 8—8 — 8. 

Cues. — Shoulder — circle — shoulder — hip. 

5. Bending leg upward, right — One ! 16. 

6. Head turning, right — One ! 8 — 8. 

7. Springing, feet sideways — Start ! Prom ten to fifteen 

times. 

8. Stepping forward and rising on toes, right — One ! 8 — 8. 

9. Trunk bending sideways, right — One ! 8 — 8. 



Second Year — Second Half 97 



4. HAND ON SHOULDER AND CIRCLE 

1, place the hand on the top of the shoulder, the elbow point- 
ing directly to the side and at shoulder level ; 2, raise the arm 
in a half circle over the head ; 3, hand on shoulder ; 4, hand on 
hip. 



LESSON VIII h 



1. Stretching. 

2. Marching and skipping. 
Facings. 

Arms folded behind — Place! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Hand on shoulder and circle, right — One ! 8 — 8 — 8. 

5. Knee bending — One I 16. 

Note. — As in Lessons IV a and I h. 

6. Head turning, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward — Start ! From ten to 

fifteen times. 

Hands on hips — Place ! 

8. Stepping forward and rising on toes, right — One ! 8 — 8. 

9. Trunk bending sideways, right — One ! 8 — 8. 



98 School Gymnastics 



LESSON 1X6 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Hand on shoulder and circle, right — One ! 8 — 8 — 8. 

5. Knee bending — One! 16. 

7. Head turning, right — One ! 8 — 8. 

8. Springing, feet sideways — Start! From ten to fifteen 

times. 

9. Stepping forward and rising on toes with hands on shoulders 

and in circle ; right foot — One ! 8 — 8. 
Cues. — Out — up — down — place. 

10. Trunk bending sideways, right — One ! 8 — 8. 



9. COMBINATION OF STEPPING FORWARD AND RISING ON TOES 
WITH HANDS ON SHOULDER AND IN CIRCLE 

1, step forward and place both hands on shoulders ; 2, rise 
on toes, arms in circle over head ; 3, heels down and hands on 
shoulders ; 4, heels together and hands on hips. 



Second Year — Second Half 99 

LESSON X6 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

5. Knee bending — One ! 16. 

6. Head turning, right — One ! 8 — 8. 

Position ! 

7. Running in place — Start ! 

Hands on hips— Place ! 

8. Stepping forward and rising on toes with hands on 

shoulders and in circle, right foot — One ! 8 — 8. 
Cues. — Out — up — doum — place. 

9. Trunk bending sideways, right — One ! 8 — 8. 



L.ofC. 



Third Year — First Half 



LESSO:^ la 

For details of preliminaries, stretching, positions of hands, 
etc., see Reference Notes. 

Class — Stand ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching. 

Note. — See Eeference Notes for marching and 
tactics. In this and subsequent lessons the tactics 
learned in previous grades should be reviewed. The 
" About — Face ! '' should be taken for the first time 
in this year. 

Hands on hips — Place ! 

3. Arm stretching sideways, forward, sideways and to place, 

right— One ! 8—8—8. 

Cues . — Side — fonvard — side — place. 
Position ! 

4. Running in place — Start ! 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

5. Trunk bending sideways, right — One ! 8 — 8. 



3. ARM STRETCHING SIDEWAYS. FORWARD, SIDEWAYS AND 

TO PLACE 

1, stretch both arms sideways, palms downward; 2, move 
them to the position of arm stretching forward, palms inward ; 

100 



Third Year — First Half 



101 



3, return to the side position, palms downward ; 4, hands on 
hips. Keep the head erect throughout. Do not let the elbows 
bend in moving from the side to the forward position or vice 
versa. 

This succession of movements makes one of the finest of 
exercises for chest expansion if the head be held erect and the 
arms pushed backw^ard with a strong tension, as though swim- 
ming. The movement differs, however, in details, from the 
breast stroke in swimming. 



5. TRUNK BENDING SIDEWAYS 



1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position, Keep 
both feet flat upon the floor and 
the knees stiff. The head should 
remain in a straight line with the 
axis of the trunk. The bending 
should be to an obtuse angle, and 
as far as can easily be done w^ith- 
out strain. There should be no 
rotating of the trunk forward or 
backward of the lateral line. 

This exercise works directly 
upon the Avaist muscles and ex- 
pands the chest on the convex 
side by separating the ribs. Both 
of these effects are w^eakened by 
any yielding of the lower limbs, 
or by a forward bending of the 
upper shoulder. By the pressure 
exerted upon internal organs this 
exercise has a strong effect upon circulation and digestion. 




102 School Gymnastics 



LESSON II a 

1. Stretching. 

2. Marching. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, forward, sideways and to place, 

right— One ! 8—8—16. 

Cues. — Side — foncard — side — place, 

5. Bending leg backward, right---One ! 8 — 8. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Running in place — Start ! 

Hand on hips — Place ! 

8. Trunk bending sideways, right — One ! 16 — 16. 



3. BREATHING 

Inhale a deep breath through the nostrils, and exhale 
through the mouth. Eepeat three times. See Eeference 
Note 9. 

If the arms be placed correctly across the small of the back, 
with the hips held well back, the chest will be thrown forward 
and upward. This fixed position of the arms tends also to 
hold the shoulders from an exaggerated lifting or shrugging 
during the inhalation. 



Third Year — First Half 



103 



5. BENDING LEG BACKWARD 





Correct Position 



Incorrect Position 



1, lift the foot backward and flex the lower leg hard upon 
the thigh ; the bent knee should touch the straight one or be 
drawn back of such position, never forward; 2, foot to position. 



104 



School Gymnastics 




6. HEAD BENDING SIDEWAYS 

1, bend the head to the side as 
though to touch the ear to the shoulder, 
though the head will not bend so far ; 
2, return to an erect position. The 
shoulders should be kept perfectly 
still throughout — no shrugging. 

This exercise, like all head move- 
ments, accelerates the circulation to 
and from the brain. 



LESSON Ilia 

1. Stretching. 

2. Facings. 

Marching and running. 

jSTote. — See Reference Notes for the running. 
Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 
Arm stretching sideways, right — One ! 8 — 8. 

Hands on hips — Place ! 
Bending leg backward, right — One! 16 — 16. 
Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward — Start! Jump from ten 

to fifteen times. 

Note. — See Eeference Xotes. 
Hands on hips — Place ! 

8. Trunk bending sideways, right — One ! 16 — 16. 



4. 

5. 
6. 



Third Year — First Half 



105 



4. ARM STRETCHING SIDEWAYS, FROM HANDS ON SHOULDERS 

1, stretch the arm sideways at shoulder level, palm upward; 
2, replace the hand on the shoulder. The stretching should 
be hard and felt to the finger tips, and the hand should be 
bent backward, toward the floor, to stretch the fingers, palm, 
and wrist. Keep the head erect. 




This stretching of the arms with the palms upward rotates 
the shoulders backward, lifts the chest upward and forward and 
draws in the shoulder blades. These effects upon the chest 
and shoulder blades will be lost if there be not a strong tension 
throuorhout the arm. 



106 



School Gymnastics 



LESSOX IV a 

1. Stre telling. 

2. Facings. 

Marching and running. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 
6. Point step backward^ right — One ! 8 — 8. 
Position ! 

6. Jumping forward and backward — Start ! Jump from ten 

to fifteen times. 

Hands on hips — Place ! 

7. Head bending sideways, right — One ! 8 — 8. 

8. Trunk bending forward — One ! 8. 

9. Trunk bending sideways, right — One ! 16 — 16. 




3. BREATHING 



In this and succeeding lessons 
both the inhaling and exhaling 
should be through the nostrils. 
The exhaling should be slower than 
when done through the mouth. 



5. POINT STEP BACKWARD 

1, extend the foot directly back- 
ward, touching the inner side of 
the toe on a line with the position 
from which it started ; 2, heels 
together. The knees should be 



Third Year — First Half 



10' 



straight, the body perfectly still, and the weight firmly main- 
tained on the forward foot. 

This point step should be taken with a strong pull from the 
waist, so as to contract the lower muscles of the back, which 
serve to hold the trunk erect. By increasing the curve of the 
spine, the convexity of the front of the body is enhanced, the 
exercise thus becoming serviceable for the posture and expan- 
sion of the chest. All of these effects, however, are lost by 
any forw^ard inclination of the upper part of the body. 





Correct Position 



Incorrect Position 



8. TRUNK BENDING FORWARD 



1, bend the trunk directly forward ; 2, resume the erect posi- 
tion. The bending should be from the hips, not from the 
waist, the back remaining straight and the head in a line with 



108 School Gymnastics 

it, not relaxed or drooping. Keep the knees stiff. Classes 
should face to the side of the room upon hearing the command 
for this exercise, and return to the front after the last move- 
ment. 

This exercise works directly upon the back muscles, which 
straighten the trunk after the bending. 



LESSOX Va 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching upward^ right — One ! 8—8 — 8. 

5. Point step backward, right — One ! 8 — 8. 

Position ! 

6. Jumping forward and backward — Start! Jump from ten 

to fifteen times. 

Hands on hips — Place ! 

7. Head turning, right— One ! 16 — 16. 

Cues. — Turn — jrress — relax — front, 

8. Rising on toes — One ! 16. 

9. Trunk bending forward — One I 8. 

10. Trunk bending sideways, right — One ! 16 — 16. 



4. ARM STRETCHING UPWARD 



1, stretch the arm vertically upward, palm turned inward ; 
2, replace the hand on the hip. Be sure to keep the head 
erect and hips well back. 



Third Year — First Half 



109 



This exercise works strongly upon the muscles that lift the 
ribs upward and outward. It thus expands the chest and in- 
creases its depth if the head is not allowed to yield to a strong 





Correct Posture 



Incorrect I'osture 



inclination forward. Through the resistance to this forward 
tendency the exercise becomes a corrective for the carriage of 
the head. 



7. HEAD TURNING 

1, turn or rotate the head to the side so that the face looks 
off over the shoulder; 2, press the head still farther to the 
side; 3, relax to the position taken on the first count ; 4, face to 
the front ; keep the shoulders squarely to the front through- 
out. 



110 School Gymnastics 

By the pressure exerted upon the arteries and veins, this 
exercise has a strong effect upon the circulation. 



8. RISING ON TOES 

1, rise on the toes ; 2, heels down quietly and without jar- 
ring. Keep the weight forward. 

This exercise puts upon a tension all muscles that help in 
maintaining the normal equilibrium, especially those that 
steady the ankles, knees, hips, and waist. It has a strong 
local effect upon the ankles and calves of the legs. 



LESSON VI a 



1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

a. Arm stretching upward, right — One ! 8 — 8 — 8. 

5. Foot! 8—8. 

Cues. — Point — place — point— place, 
Note. — Point step backward. 
, c. Combine ! 8 — 8. 

5. Knee bending — One ! 16. 

6. Head turning, right — One ! 16 — 16. 

Cues. — Turn — p)ress — relax — front, 

7. Rising on toes — One ! 16. 

8. Trunk bending forward — One ! 8. 

9. Trunk bending sideways, right — One ! 16 — 16. 



4. 



Third Year — First Half 



111 



4 c. COMBINATION OF POINT STEP BACK- 
WARD AND ARM STRETCHING UPWARD 

1, point step backward and both 
arms stretched upward simulta- 
neously; 2, heels together and 
hands on hips. Be sure to keep 
the elbows straight, the head erect, 
and the weight on the forward foot. 
Do not loreak the rhythm in chang- 
ing from a to 6 or from h to c. See 
Eeference Note 14. 

This combination is one of the 
most effective for postural correc- 
tion of the back, chest, and head. 





5. KNEE BENDING 

1, bend both knees diagonally 
forward ; 2, straighten the knees. 
The heels should remain on the 
floor and the back straight and 
erect. The bending should be 
deep enough to bring the thigh 
muscles well into action. 



112 School Gymnastics 

LESSOR Vila 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Eour times. 

Hands on hips — Place ! 
f a. Arm stretching upward, right — One ! 8 — 8 — 8. 
h. Foot! 8—8. 

Cues. — Point — place — point — place. 
^ c. Combine ! 8 — 8. 

5. Knee bending — One ! 16. 

6. Head turning, right — One ! 16 — 16. 

7. Hopping, right — Start ! 16 or 20 counts ; alternate the feet. 

See Reference Notes. 

8. Trunk twisting, right— One ! 16—16. 

Cues. — Tidst — farther — relax — front, 

9. Trunk bending forward — One ! 8. 



4.^ 



3. BREATHING 



While inhaling raise the arms straight outward and upward 
at the sides to shoulder level ; while exhaling sink the arms 
again to position. The breathing should be through the 
nostrils both ways. 

The arm action lifts and expands the floating ribs and so 
cultivates intercostal breathing. 



8. TRUNK TWISTING 



1, twist or rotate the trunk to the side from the ankles, as far 
as the body will easily turn ; 2, make a distinct effort to twist 
the trunk farther ; 3, ease the position to that assumed on 1 ; 



Third Year — First Half 



113 



4, face to the front. The move- 
ment should be from the ankles, 
the feet remaining firmly in place 
and flat upon the floor. The head 
should turn with the trunk but 
no farther. The twisting should 
bring the shoulders facing ob- 
liquely forward in the first few 
lessons; later they will approach 
more nearly to a position at right 
angles to their first, or normal, 
position. There should be no 
bending of the trunk sideways. 

This exercise brings strongly 
into play the muscles of the ab- 
domen and lower part of the back. 
The effect upon circulation and 
digestion is similar to that of the 
side bending of the trunk. 




LESSOX Villa 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Clapping and arm circle — One ! 16. 

Cues. — Clap — circle — clap — circle — etc. — liips. 

5. Striding and bending knee forward, right— One ! 8 — 8. 

Cues. — Stride — bend — up — bend — up — bend — etc. — 
place. 

6. Head turning, right — One ! 16 — 16. 

7. Hopping, right — Start ! 16 to 20 counts ; alternate the feet. 

8. Trunk twisting, right — One ! 16 — 16. 

9. Trunk bending forward — One ! 8. 



114 



School Gymnastics 



4. CLAPPING AND ARM CIRCLE 

1, clap the hands ; 2, raise the arms in a circle over the head ; 
3, clap the hands ; 4, arm circle ; continue to alternate the two 
movements to 15 ; 16, hands on hips. 





5. STRIDING AND BENDING KNEE FORWARD 

1, step forward so that the weight is carried equally by 
both feet ; 2, bend the forward knee, keeping the back knee 
straight, and both feet flat upon the floor; 3, straighten the 
forward knee; 4, 5, 6, 7, continue bending and straightening 
the knee ; 8, heels together. There should be no scuffing. 

This exercise is an analysis of one known in later lessons as 
charging, for which it prepares the way by the gaining of mus- 
cular control. The bending movement-works upon the muscles 
of the calf and thigh, and upon those of the lower part of the 
back which hold the trunk erect. 



Third Year — First Half 



115 



5. 
6. 

7. 

8. 

9. 



Stretching. WESSON IX a 

Marching. 

Facings. 

Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Clapping and arm circle — One ! 8. 
h. Striding and bending knee forward, right — One ! 8 — 8. 

— Bepeat. 

Cues. — Stride — bend — up — bend — up — bend — etc, — 

place. 
c. Combine! 8 — 8. 
Head turning, right — One ! 16 — 16. 
Rising on toes with arms upward — One ! 8. 

Position ! 
Bunning in place — Start ! ^ 
Hands on hips — Place ! 
Trunk bending forward — 

One ! 8. 
Trunk bending sideways, right 

—One ! 16—16. 



4 c. COMBINATION OF STRIDING AND 
BENDING KNEE FORWARD WITH 
CLAPPING AND ARM CIRCLE 

1, stride forward and clap ; 
2, bend the knee and circle the 
arms ; 3, straighten the knee and 
clap; alternate the movements 
to 7 ; 8, heels together and hands 
on hips. 

The combination of the knee 
bending and the upward position 
of the arms brings the back 
muscles well into play, and is 




116 School Gymnastics 

very effective for correcting the posture of the. spine, chest, 
and shoulders. The erect position of torso and head should 
be carefully observed, that this effect may not be weakened 
or lost. 

6. RISING ON TOES WITH ARMS UPWARD 

1, rise on the toes and stretch both arms vertically upward 
with the palms facing ; 2, heels down and hands on hips. As in 
all balance movements, be sure that the heels are lifted as high 
as possible, and that the movement is deliberate and steady. 

The combination of the arm movement with the balance work 
increases the difficulty of the latter by raising the center of 
gravity, and by taking from the hips the steadying support of 
the hands. 



4. 



LESSON Xa 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Clapping and arm circle — One ! 8. 
h. Striding and bending knee forward, right — One! 8 — 8. 
— Repeat. 

Cues. — Stride — bend — up — bend — up — bend — etc» — 
place, 
c. Combine ! 8 — 8. 
6. Head turning, right — One ! 16 — 16. 

6. Rising on toes with arms upward — One ! 16. 

Position ! 

7. Running in place — Start ! 

Hands on hips — Place ! 

8. Trunk twisting and pointing, right — One ! 8 — 8. 

9. Trunk bending sideways, right — One ! 8 — 8. Repeat. 



Third Year — First Half 



117 



8. TRUNK TV/ISTING AND POINTING 

1, twist the trunk to the full extent to the right side, stretch 
the right arm out at full length as in the ^^Arm stretching 
sideways/' and point directly to the rear; the head should 
turn so that the pupil may look in the direction of the 




pointing; the left hand should remain on the hip; 2, face 
to the front, hand on hip. In twisting to the left, point to 
the rear with the left hand. Keep the feet firmly on the 
floor throughout. 



Third Year — Second Half 



LESSON I& 

For details of preliminaries, stretching, positions of liands, 
marching, etc., see Eeference Notes. 

Class — Stand ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands. on hips — Place! 

4. Arm stretching upward, right— One ! 8 — 8 — 8. 

5. Knee bending — One ! 16. 

6. Head bending sideways, right — One ! 8—8. 

Position ! 

7. Jumping forward and backward — Start! Ten to fifteen 

times. 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

8. Trunk bending forward — One ! 8. 

9. Trunk bending sideways, right — One ! 8 — 8. 



3. BREATHING 



Inhale a deep breath through the nostrils, and exhale through 
the mouth. Eepeat three times. See Eeference Note 9. 

118 



Third Year — Second Half 119 

4. ARM STRETCHING UPWARD 

1, stretch the arm vertically upward, palm turned inward; 
2, replace the hand on the hip. Be sure to keep the head 
erect and hips well back. See Lesson Va for illustration and 
fuller explanation. 

5. KNEE BENDING 

1, bend both knees diagonally forward; 2, straighten the 
knees. The heels should remain on the floor and the back 
straight. The bending should be deep enough to bring the 
thigh muscles well into action. See Lesson Via for illus- 
tration. 

6. HEAD BENDING SIDEWAYS 

1, bend the head to the side as though to touch the ear to 
the shoulder, though the head will not bend so far ; 2, return 
to an erect position. The shoulders should be kept perfectly 
still throughout — no shrugging. 



8. TRUNK BENDING FORWARD 

1, bend the trunk directly forward ; 2, resume the erect posi- 
tion. The bending should be from the hips, not from the 
waist, the back remaining straight and the head in a line with 
it, not relaxed or drooping. Keep the knees stiff. Classes 
should face to the side of the room upon hearing the command 
for this exercise, and return to the front after the last move- 
ment. See illustrations in Lesson IV a. 



9. TRUNK BENDING SIDEWAYS 

1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position. Keep both feet flat upon the floor 
and the knees stiff. The head should remain in a straight line 
with the axis of the trunk. See illustration in Lesson I a. 



120 School Gymnastics 



LESSON 116 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching upward, right — One ! 8 — 8 — 8. 

5. Bising on toes and bending^ knees with desk support 

One ! 16. 

Cues. — Up — hend — stretch — heels. 
Hands on hips — Place ! 

6. Head bending sideways, right — One ! 8 — 8. 

7. Springing, feet sideways — Start ! Ten to fifteen times. 

Note. — See Keference Notes. 

8. Trunk bending forward — One ! 8. 

9. Trunk bending sideways, right — One ! 16 — 16. 



5. RISING ON TOES AND BENDING KNEES WITH DESK SUPPORT 

1, rise on the toes ; 2, keeping the heels from the floor, bend 
the knees ; 3, straighten the knees ; 4, heels down. The hands 
should rest lightly on the desks on either side of the aisle for 
support in the balance work ; but the legs and not the arms 
should bear the weight in the raising and lowering of the 
body. 



Third Year — Second Half 121 

LESSON III& 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8—8. 

5. Charging forward, right — One ! 16 — 16. 

6. Head bending sideways, right — One! 8 — 8. 

7. Rising on toes and bending knees with desk support — 

One ! 16. 

Cues. — Up — hend — stretch — heels, 

8. Springing, feet sideways — Start ! Ten to fifteen times. 

9. Trunk bending forward — One ! 8. 

10. Trunk bending sideways, right — One ! 16 — 16. 



3. BREATHING 



Raise the arms sideways to shoulder level while inhaling 
and lower them to position while exhaling. 



4. ARM STRETCHING SIDEWAYS 

1, stretch the arm sideways at shoulder level, palm down- 
ward ; 2, replace the hand on the hip. Keep the body upright, 
avoiding any bending at the waist. 

This exercise is mainly useful for its pull upon the chest 
laterally. It corrects the position of the upper part of the 
body and lifts and expands the chest. 



122 School Gymnastics 

6. CHARGING FORWARD 

1, step forward, at the same time bending the forward knee 
and throwing the entire weight upon it ; the back knee should 
be straight and both feet flat upon the floor ; 2, heels together. 
The foot should be placed quietly and without scuffing. The 
position is like that in the second of the illustrations to striding 
and bending forward in Lesson VIII a. 

This is one of the best exercises for the thigh and calf 
muscles, and for quickening the circulation through their 
action. 



LESSON IV 6 



4. 



1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm stretching sideways, right — One ! 8 — 8 — 8. 
6. Charge! 8—8. 

C UES . — Forward — place, 
c. Combine ! 8 — 8. 
6. Stepping forward and rising on toes, right — One ! 8 — 8. 

Cues. — Stride — up — doimi — up — doiun, etc, — place. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Running in place — Start ! 

Hands on hips — Place ! 

8. Trunk bending forward — One ! 8. 

9. Trunk bending sideways, right — One ! 16 — 16. 



Third Year — Second Half 123 

4 c. CHARGING FORWARD WITH ARM STRETCHING SIDEWAYS 

1, charge forward and stretch both arms sideways with palms 
downward ; 2, heels together and hands on hips. Be sure to 
keep the head erect. 




This is one of the best all-over exercises and an admirable 
corrective for the posture of the spine and chest. 



5. STEPPING FORWARD AND RISING ON TOES 

1, step forward^ both feet flat upon the floor and the weight 
equal ; 2, rise on the toes ; 3, heels down ; continue to rise on 
the toes and lower the heels to 7 ; 8, heels together. The knees 
should be straight throughout. 

This is similar to previous balance exercises in general effect 
and in the local work for calves and ankles ; but the narrowed 
base, that comes from striding forward, renders the balance 
work more difficult. 



124 School Gymnastics 



4. 



LESSON V6 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place! 
a. Arm stretching sideways, right — One ! 8 — 8 — 8. 
6. Charge! 8—8. 

Cues. — Forward — place, 
. c. Combine ! 8 — 8. 

5. Swaying, right— One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Eunning in place — Start ! 

Hands on hips — Place ! 

8. Trunk bending sideways and twisting alternately, right 

One ! 16—16. 

C UES . — Be nd — up — t w ist — fro nt. 

9. Trunk bending forward — One ! 8. 



Third Year — Second Half 



125 



5. SWAYING 

1, take a short step to the right, throwing all of the weight 
upon the right foot ; 2, rise on the toes and transfer the weight 
to the left foot, putting the left heel clown and keeping the 
right one up ; 3, rise on the toes 
again and transfer the weight 
back to the right foot, right 
heel down, left touching by 
toe only. The swaying thus 
consists of a transference of 
the weight from one foot to 
the other, rising on the toes in 
the transition. The body will 
sway from side to side, but 
should not bend at the waist. 
The heels will be slightly 
apart, and only one heel on 
the floor at a time, the other 
foot touching by the toe only, 
as in the point step to the side. 
The movement should be from 
side to side, the feet being on a 
line and the shoulders squarely 
to the front throughout. 

The illustration shows the terminal position with the weight 
on the left side, corresponding with the second, foui'th, and 
sixth counts. 




8. TRUNK BENDING SIDEWAYS AND TWISTING ALTERNATELY 

1, bend the trunk to the side ; 2, resume the erect position ; 
3, twist to the same side until the shoulders are at right angles 
to their normal position ; 4, return to the front. 



126 School Gymnastics 



LESSON VI h 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm stretching upward, right — One ! 8 — 8 — 8. 
Note. — As in Lessons V a and I h, 
^ j h. Charge ! 8—8. 

I Note. — Charging forward. 

[c. Combine! 8—8. 

5. Swaying, right — One ! 16. 

6. Head turning, right— One ! 16—16. 

Note. — As in Lesson V a. 
Position ! 

7. Jumping forward and backward — Start! Ten to fifteen 

times. 

Hands on hips — Place ! 

8. Trunk bending sideways and twisting alternately, right — 

One ! 16—16. 

9. Trunk bending forward — -One ! 8. 



Third Year — Second Half 



127 



r' 



4 c. CHARGING FORWARD WITH 
ARM STRETCHING UPWARD 

1, charge forward and stretch 
both arms vertically upward, 
palms facing inw^ard; 2, heels 
together and hands on hips. 
Keep the head perfectly erect. 

This exercise affords strong all- 
over work and is one of the best 
possible combinations for correct- 
ing the position of the spine, 
chest, and head. 





128 School Gymnastics 



LESSON VII h 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
f a. Ann stretching upward, right — One ! 8 — 8 — 8. 

4. ] h. Charge ! 8—8. 

[ c. Combine ! 8—8. 

5. Cross point step forward, right — One ! 8 — 8. 

6. Head turning, right — One ! 16 — 16. 

Position ! 

7. Jumping forward and backward — Start ! Ten to fifteen 

times. 

Hands on hips — Place ! 

8. Trunk twisting and pointing, right — One ! 8 — 8. 

KoTE. — As in Lesson Xa. 

9. Trunk bending sideways, right — One ! 16 — 16. 



Third Year — Second Half 



129 



5. CROSS POINT STEP FORWARD 

1, extend the right foot diagonally 
forward to the left and touch the 
toe in front of the left toe ; 2, heels 
together. Keep the knees stiff. The 
shoulders should remain squarely 
to the front, so that the movement 
is entirely from the hip. 

This exercise is similar in effect 
to the other point steps, but more 
extended in range, requiring a 
greater rotation of the hip joint. 




LESSON VIII 6 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm stretching upward, right— One ! 8 — 8 — 8. 

4. ] h. Charge ! 8—8. 

I c. Combine ! 8—8. 

5. Foot crossing and facing to rear, right— One ! 8 — 8. 
8. Head turning, right — One ! 16 — 16. 

Position ! 

7. Eunning in place — Start ! 

Hands on hips — Place ! 

8. Trunk twisting and pointing right — One ! 8 — 8. 

9. Trunk bending sideways, right — One ! 16 — 16. 



130 



School Gymnastics 



5. FOOT CROSSING AND FACING TO REAR 

1, cross the left foot over beyond and beside the right, the 
left knee bent and the toe on a lateral line with the right 
toe ; 2, rise on the toes, face to the rear and lower the heels; 





^'^^e^^^.^c^"*' 



3, rise on the toes and face to the front again, turning toward 
the same side ; this is a return to the position in 1 ; 4, heels 
together. 

This is an excellent exercise for general balance and equi- 
librium. 



Third Year — Second Half 131 



LESSON IX & 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

Note. — As in Lesson III a. 

5. Raising knee forward, right — One ! 16. 

6. Head bending sidewa}- s, right — One ! 8 — 8. 

7. Hopping, right — Start! 16 to 20 counts; alternate the 

feet. 

8. Trunk twisting and pointing, right — One ! 8 — 8. 

9. Trunk bending sideways, right — One ! 



6. RAISING KNEE FORWARD 

1, raise the knee upward to hip level or beyond, and lower 
the foot again to position ; the trunk should remain erect 
throughout. The lower leg should be allowed to remain in a 
natural position when the knee is raised, and no particular 
attention need be given to it. Alternate the sides. 



132 School Gymnastics 

LESSON X6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing— Begin ! Four times. 

4. Pushing sideways, hand to shoulder, and return, right — 

One ! 8—8—8. 

Cues . — Push — shoulders — -p iish — place, 

5. Eaising knee forward, right — One ! 32. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward — Start ! Ten to fifteen 

times. 

Hands on hips — Place ! 

8. Trunk bending forward — One ! 8. 

9. Trunk bending sideways, right — One ! 16 — 16. 



4. PUSHING SIDEWAYS, HAND TO SHOULDER, AND RETURN 

1, raise the arm to the side, turn the palm outward and push 
outward, as though against some obstacle; 2, turn the palm 
upward and place the hand on the shoulder ; the elbow should 
point directly to the side at shoulder level. Return to position 
through the same steps, i.e. 3, turn the hand outward and push 
again ; 4, arm down to position at the side. 



Fourth Year — First Half 



LESSOR I a 

Note. — For details of preliminaries, stretching, positions of 
hands, etc., see Reference Notes. 

Class — S:and ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching. 

In this and subsequent lessons review the tactics 
learned by the pupils in earlier grades, and described 
in the Eeference Notes. 

Arms folded behind — Place ! 

3. Breathing — Begin! Four times. 

Hands on hips — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

5. Raising foot forward, right — One ! 8 — 8. 

6. Raising knee forward, right — One ! 8 — 8. 

Position ! 

7. Running in place, feet backward — Start ! 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

8. Trunk bending sideways, right — One ! 8 — 8. 



3. BREATHING 



Inhale a deep breath through the nostrils and exhale through 
the mouth. (See Eeference Note 9.) If the arms be placed 

183 



134 School Gymnastics 

correctly across the small of the back, the chest will be thrown 
forward and upward by the increased curve of the spine. This 
fixed position of the arms tends also to hold the shoulders from 
an exaggerated lifting or shrugging during the inhalation. 



4. ARM STRETCHING SIDEWAYS 



1, stretch the arm sideways at shoulder level, palm down- 
ward ; 2, replace the hand on the hip. Keep the body upright, 
avoiding any bending at the waist. 



This exercise is accomplished mainly by the muscles on the 
top and back of the shoulder and those of the upper arm. It 
is chiefly useful for its lateral pull upon the chest, by which 
it corrects the position of the upper part of the body, lifting 
and expanding the chest and flattening the shoulder blades. 



Fourth Year — First Half 



135 



6. RAISING FOOT FORWARD 



1, lift the leg forward from the hip, the toe pointed down- 
ward and the knee stiff; 2, heels together. There should be 
no bending of the trunk backward or to the side. 




In this exercise the weight of the limb is lifted by the 
muscles of the thigh, hip, and abdomen. This is also an 
effective balance exercise, requiring strong work of the sup- 
porting thigh and hip. 



136 



School Gymnastics 



6. RAISING KNEE FORWARD 





CoKRECT Position 



Incorrect Position 



1, raise the knee upward and forward to hip level, the lower 
leg being at right angles to the thigh, the toe depressed and 
pointed downward ; 2, heels together. Keep the trunk erect. 



Fourth Year — First Half 



137 



8. TRUNK BENDING SIDEWAYS 

1. bend the trunk from the 
waist directly to the side ; 2, re- 
turn to the erect position. Keep 
both feet flat upon the floor and 
the knees stiff. The head should 
remain in a straight line with 
the axis of the trunk. The 
bending should be to an obtuse 
angle and as far as can easily 
be done without strain. There 
should be no rotating of the 
trunk forward or backward of 
the lateral line. 



LESSOK II a 




1. 

2. 



3. 



4.^ 



5. 
6. 

7. 



8. 
9. 



Stretching. 

Marching and running. 

Note. — See Reference Notes for running. 

Arms folded behind — Place ! 
Breathing — Begin ! Four times. 

Hands on hips — Place ! 
f a. Arm stretching sideways, right — One ! 8 — 8 — 8. 
h. Poot! 8—8. 

C UES . — Forward — ijlace. 

Note. — Baising foot forward, 
c. Combine! 8 — 8. 

Baising knee forward, right — One ! 8 — 8. Bepeat. 
Head bending sideways, right— One ! 8 — 8. 
Springing, feet forward alternately, right — One ! Ten to 
fifteen times. 

Note. — SeeBeference Notes. 
Rising and sinking on toes — One ! 8 — 8. 
Trunk bending sideways, right — One ! 16 — 16. 



138 



School Gymnastics 



4 c. COMBINATION OF RAISING FOOT FORWARD WITH ARM 
STRETCHING SIDEWAYS 

1, stretch both arms sideways and raise the foot forward; 
2, hands on hips and heels together. Do not break the rhythm 
in adding the arm combination. On this point see Eeference 
Note 14. 

This combination of the arm with the foot movement 
increases the balance work of the latter by raising the center 
of gravity higher above the base. 





6. HEAD BENDING SIDEWAYS 

1, bend the head to the side 
as though to touch the ear to 
the shoulder, though it will not 
bend so far; 2, return to the 
erect position. The shoulders 
should be kept perfectly still 
throughout — no shrugging. 

Like all head movements this 
exercise accelerates the circula- 
tion to and from the brain. 



Fourth Year — First Half 139 



8. RISING AND SINKING ON TOES 



1, rise on the toes ; 2, lower the heels but do not touch them to 
the floor; 3, rise again; 4, 5, 6, 7, continue the rising and sink- 
ing without touching the floor ; 8, heels down. 

This is an admirable exercise for strengthening the ankles. 



LESSON Ilia 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
f a. Arm stretching upward^ right — One ! 8 — 8 — 8. 
' h. Foot ! 8—8. 

KoTE. — Raising foot backward. 
[ c. Combine ! 8 — 8. 

5. Raising knee forward, right — One ! 8 — 8. Repeat. 

6. Head bending sideways, right — One ! 8 — 8. 

7. Springing, feet forward alternately, right — One ! Fifteen 

to twenty times. 

8. Rising and sinking on toes — One! 8 — 8. 

9. Trunk bending forward, head backward — One ! 8. 
10. Trunk bending sideways, right — One ! 16 — 16. 



4. 



3. BREATHING 



In this and succeeding lessons, both the inhaling and exhal- 
ing should be through the nostrils. The exhaling should be 
slower than when done through the mouth. 



140 



School Gymnastics 



4 a. ARM STRETCHING UPWARD 

1, stretch the arm vertically upward, palm turned inward ; 
2, replace the hand on the hip. Be sure to keep the head erect 
and the hips well back. 

This exercise works strongly upon the muscles that lift the 
ribs upward and outward. It thus expands the chest and 





Correct Position 



Incorrect Position 



increases its depth, if the head is not allowed to yield to a 
strong inclination forward. Through the resistance to this 
forward tendency the exercise becomes a corrective for the 
carriage of the head» 



Fourth Year — First Half 



141 



4 b. RAISING FOOT BACKWARD 



1, lift the foot backward, 
the toe pointed downward, 
and the knee stiff; 2, heels 
together. Keep the torso and 
head perfectly upright. 

This exercise requires 
strong work of the muscles 
of the back and thigh, which 
lift the leg backward and 
hold the trunk erect. It is 
an admirable corrective for 
the posture of chest and 
spine if there be no forward 
yielding of the upper part of 
the body. Its effect in this 
w^ay is similar to that of the 
point step backward, upon 
w^hich it is a progression, 
being a stronger and more 
extended movement. 




4 c. COMBINATION OF ARM STRETCHING UPWARD AND 
FOOT BACKWARD 



1, Stretch both arms upward and the foot backward; 2, 
hands on hips and heels together. 

This is one of the best exercises for correcting the position 
of the back, if the arms and legs both pull strongly from 
the trunk. 



142 School Gymnastics 

9. TRUNK BENDING FORWARD, HEAD BACKWARD 

1, bend the trunk directly forward, and the head backward; 
2, resume the erect position. Pupils should face to the side 
of the room upon hearing the command for this exercise, and 
return to the front after the last movement. This facing 
should be understood, and should therefore require no special 
commands. The bending should be from the hips, not from the 
waist. Keep the knees stiff and the elbows well back to throw 
the chest forward. Make the distinction between bending the 
head backward and merely running the chin forward. See 
illustration in Lesson I a, Eighth Year. 

This exercise w^orks strongly upon the upper back muscles 
which flex backward the spine and the head, and upon those 
lower down which straighten the trunk after the bending. 
This is one of the finest exercises for chest expansion. 



LESSON IV a 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching and foot raising sideways and upward alter- 

nately ; sideways, right— One ! 16. 

C UES. — Out — place — left — p)^^^^ — ^^P — pl(i(^e — left — 
place, 

5. Rising on toes and bending knees— One ! 16 to 32. 

Cues. — Up — bend — stretch — heels, 
Note. — Keep the time even. 

6. Head bending backward — One ! 8. 

7. Kising and sinking on toes — One ! 8 — 8. 

8. Trunk bending sideways, right — One ! 16 — 16. 

9. Trunk bending forward, head backward — One ! 8. 



Fourth Year — First Half 



143 



4. ARM STRETCHING AND FOOT RAISING SIDEWAYS AND 
UPWARD ALTERNATELY 

This is a combination in succession of the two exercises for 
the arms and legs used in previous lessons. 

1, raise the right foot forward and both arms sideways; 2, 
hands on hips and heels together ; 3, 4, repeat with left foot ; 
5, right foot backward and both arms upward; 6, hands on 
hips and heels together; 7, 8, repeat with the left foot. 



5. RISING ON TOES AND BENDING KNEES 

1, rise on the toes; 2, keeping the heels from the floor and 
the trunk erect, bend the knees; 3, straighten the knees; 4^ heels 
down. See illustration Lesson III a, Seventh Year. 





6. HEAD BENDING BACKWARD 

1, drop the head backward, completely relaxed; 2, raise it 
again, drawing the dim in. Keep the lips closed. 



144 School Gymnastics 

This is one of the finest exercises for correcting the carriage 
of the head. This result conies entirely from the drawing in of 
the chin during the upward movement, as this works upon the 
back of the neck, straightening the cervical vertebrae by con- 
tracting the muscles which hold the head erect. It also affects 
the circulation as noted for other head exercises. ^ 



LESSON Va 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching and foot raising sideways and upward 

alternately ; sideways, right — One ! 16. 

Cues. — Out — place — left — place — up — place — left — 
2)lace. 

5. Rising on toes and bending knees — One ! 16 to 32. 

Note. — Vary the intervals between counts or cues 
so as to make the time uneven. 

6. Head bending backward — One ! 8. 

7. Springing, feet sideways — One ! Fifteen to twenty times. 

Note. — See Reference Notes. 

For rowing — Place ! - 

8. Rowing— One! 8. 

Class — Stand ! 

Hands on hips — Place ! 

9. Trunk twisting, right — One ! 16 — 16. 

Cues . — Twist — fartlie r — relax — front 
10. Trunk bending forward, head backward — One ! 8. 



Fourth Year — First Half 145 



8. ROWING 

On the command " For rowing — Place ! " pupils should sit 
facing sideways, with the feet in the aisles, heels together, and 
feet flat upon the floor, knees bent at right angles, and hands 
grasping the edge of the desks on either side. 

1, drop backward in a reclined position as far as the arms 
will allow, but with the back in a straight line, the chest 
arched forward, the head dropped backward in a line with the 
trunk, and the chin well drawn in ; 2, pull the body forward 
to an erect position with a strong movement of the arms, at 
the same time allowing the elbows to spread. All of the work 
should be done by the arm, shoulder, and back muscles. See 
illustrations in Lesson VII a. Fifth Year, and Lesson I a. Sixth 
Year. 

This exercise is one of the best possible for correcting the 
position of the chest and shoulder blades. 

Where the school furniture is a misfit for the pupils, so as 
to raise the shoulders above normal height as the body resumes 
the erect position, the elbows may be held in at the sides in- 
stead of being allowed to spread. Classes should face in oppo- 
site directions on alternate days or weeks, so as to avoid any 
possibility of uneven development from discrepancy in the 
height of the furniture. Slight differences in the height of 
desks may be overcome by building up the lower desk with one 
or two books under the hand. The exercise should never be 
taken where these devices fail to bring the shoulders to a level. 



146 



School Gymnastics 



9. TRUNK TWISTING 



1, twist or rotate the trunk to the side from the ankles ; 
2, make a distinct effort to twist the trunk farther ; 3, relax to 
the position taken on the first count ; 4, face to the front. 

The movement should be from the 
ankles, the feet remaining firmly 
in place and flat upon the floor. 
The head should turn with the 
trunk, but no farther. The twasting 
should bring the shoulders facing 
obliquely forward in the first few 
lessons, but later they will approach 
more nearly to a position at right 
angles to their first, or normal, posi- 
tion. There should be no bending 
of the trunk sideways. 

This exercise brings strongly into 
play the muscles of the abdomen 
and lower part of the back. By 
the rotary movement of the spine, 
and by the pressure below the ribs, 
the latter are thrown farther out, 
and the exercise thus becomes useful 
for chest expansion. The effect upon circulation and digestion 
is similar to that of the side bending of the trunk. 




Fourth Year — First Half 147 

LESSON Via 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin! Three times. 

4. Pushing sideways, hand to shoulder and return, right— One ! 

8—8—8. 

Cues. — Push — slwulder — push — down. 
Hands on hips — Place ! 

5. Striding and bending knee forward, right— One! 8—8. 

— Kepeat. 

6. Head bending backward — One ! 8. 

For rowing — Place ! 

7. Eowing— One! 10. 

Class — Stand ! 

Hands on hips — Place ! 

8. Trunk twisting, right— One ! 16—16. 

9. Trunk bending forward, head backward — One ! 8. 



3. BREATHING 



While inhaling raise the arms straight out and up at the side 
to shoulder level; while exhaling sink the arms again to posi- 
tion. The breathing should be through the nostrils both ways. 



4. PUSHING SIDEWAYS, HAND TO SHOULDER AND RETURN 

1, raise the arm sideways to shoulder level, turn the palm 
outward and push; 2, bend the elbow and bring the hand to 
the shoulder ; 3, stretch the arm sideways again with the push- 
ing movement, palm outward ; 4, arm down to position. 

This exercise should be very effective in lifting and expand- 
ing the chest. 



148 School Gymnastics 

5. STRIDING AND BENDING KNEE FORWARD 

1, take a long step or stride forward with the right foot, 
both feet flat upon the floor, the weight borne equally and the 
knees straight; 2, bend the right knee with all the weight 
borne by the right leg; 3, straighten the knee; 4, bend the 
knee ; 5, 6, 7, continue to bend and straighten the knee ; 8, 
heels together. The rear leg should remain straight through- 
out and both feet firmly upon the floor. See illustration in 
Lesson VIII a, Third Year. 



LESSON Vila 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Pushing sideways, hand to shoulder and return, right — 

One! 8—8—8. 

Cues. — Push — shoulder — push — down. 
Hands on hips — Place ! 

5. Striding and bending knee forward, right — One! 8 — 8. 

— Repeat. 

6. Head turning, right— One ! 16 — 16. 

C UES . — Turn — press — relax — front. 
For rowing — Place ! 

7. Rowing— One! 10. 

Class — Stand ! 

8. Running in place, knees upward — Start ! 

Note. — See Reference Notes. 
Hands on hips — Place ! 

9. Trunk bending sideways and forward, right — One ! 16 — 16. 

Cues. — Side — up — forward — up. 



Fourth Year — First Half 



149 



6. HEAD TUHNING 

1, turn or rotate the head 
to the side so that the face 
looks off over the shoulder; 
2, press the head farther to 
the side ; 3, relax to the posi- 
tion taken on the first count ; 
4, face to the front. Keep 
the shoulders squarely to the 
front throughout. 



#1 

1 




. "/I^ 


^■■■11 


I^^^^^^^E^^^^^^S 


-'--.-^- 



9. TRUNK BENDING SIDEWAYS AND FORWARD 



1, bend the trunk to the right side ; 2, trunk erect ; 3, bend 
the trunk forward and head backward ; 4, trunk erect ; repeat 
through the remainder of the sixteen counts. 



150 School Gymnastics 



LESSON Villa 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm stretching and turning sideways, right — One ! 

8—8—8. 

5. Charging forward, right — One ! 8 — 8. 

6. Springing, feet forward alternately, right — One ! Fifteen 

to twenty times. 

7. Head turning, right — One ! 16 — 16. 

8. Cross point step and rising on toes, right — One ! 8 — 8. 

Cues. — Cross — up — down — place. 
For rowing — Place ! 

9. Eowing— One! 16. 

Class — Stand ! 
Hands on hips — Place ! 
10. Trunk bending sideways and forward, right — One! 
16—16. 

Cues. — Side — up— forward — up. 



Fourth Year — First Half 



151 



4. ARM STRETCHING AND TURNING, SIDEWAYS 

1, stretch the arm to the side, turning the palm upward as 
it moves ; 2, replace the hand on the hip. Be sure to stretch 




hard the entire arm, bending the wrist to arch the hand 
backward. 

This exercise rotates the shoulder joint backward, lifts the 
chest upward and forward, and draws in the shoulder blades. 



152 



School Gymnastics 



5. CHARGING FORWARD 

1, step forward, at the same time bending the forward knee 
and throwing the entire weight upon it ; the back knee should 
be straight and both feet flat upon the floor ; 2, heels together. 
The foot should be placed quietly and without scufiing. See 
illustration in Lesson I a, Seventh Year. 

This is one of the best exercises for the thigh and calf 
muscleSj and for quickening the circulation through them, if 
the step be long enough and the bend of the knee suflicient. 




8. CROSS POINT STEP AND 
RISING ON TOES 

1, cross point step with the 
right foot ; 2, rise on toes ; 
3, rear heel down; 4, heels 
together. Be sure that the 
knees are stiff and the forward 
foot on a line with the toe of 
the other when in the crossed 
position. 

Because of the narrowed 
base this is a progression in 
balance work upon the rising 
on toes with the heels together. 



Fourth Year — First Half 153 



LESSON IX a 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm stretching and turning sideways, right — One ! 
8—8—8. 

4. \ h. Charge ! 8—8. 

Note. — Charging forward, 
c. Combine ! 8 — 8. 

5. Lifting feet backward between desks — One ! 8. 

Hands on hips — Place ! 

6. Springing, feet forward alternately, right — Start ! Fifteen 

to twenty times. 

7. Head turning, right — One ! 16 — 16. 

8. Cross point step and rising on toes, right — One ! 8 — 8. 

9. Trunk bending forward, arm circle and return — One ! 16. 

Cues. — Bend — circle — hips — up, 
10. Trunk bending sideways, right — One ! 16 — 16. 



154 



School Gymnastics 




4 c. CHARGING FORWARD 
WITH ARM STRETCHING 
AND TURNING SIDE- 
WAYS 

1, charge forward and 
stretch both arms side- 
ways with »palms upward; 
2, heels together and 
hands on hips. Be sure 
to keep the head erect. 

This is one of the best 
all-over exercises and an 
admirable corrective for 
the posture of spine and 
chest. 



5. LIFTING FEET BACKWARD BETWEEN DESKS 

1, place the hands on the desks on either side of the aisle 
and lift the feet backward with the knees together, ankles 
stretched backward, and thighs vertical ; 2, return to position, 
landing lightly on the toes. The body should be held steadily, 
not allowed to swing back and forth. To avoid such a swing- 
ing movement, the pupils should step forward between the 
hands, after they are placed and before lifting the feet. The 
legs when raised should be at right angles to the thigh, A 
crucial point to observe is that the shoulders be not pushed up- 
ward when the weight of the body is suspended on the arms. 
To avoid this, pupils should make an especial effort to throw 
the chest forward and draw the chin inward while the feet are 



Fourth Year — First Half 



155 



off the floor. Should such a position be especially difficult for 
any pupils, they should not be required to repeat the exercise 
as many times as the rest of the class. In some instances it 
may be wise to return to the rowing exercise until the arms are 
stronger. The desks on which the hands are placed should be 
of equal height. Should there be any discrepancy it may be 
remedied by the placing of one or two books on the lower desk. 
The hands should be placed with the fingers pointing slightly 
outward and forward, away from the pupil. 
See illustrations in Lesson IV a, Sixth Year. 





Correct Posture 



Incorrect Posture 



9. TRUNK BENDING FORWARD, ARM CIRCLE AND RETURN 

1, bend the trunk forward from the hips, head backward, 
and chin drawn in; 2, raise the arms in a circle oyer the 



156 School Gymnastics 

head, continuing the line of the straight back; 3, hands on 
hips ; 4, trunk erect. The class should face the side of the 
room upon hearing the command for trunk bending forward, 
as in all exercises of this character, and should face to the 
front again without a special command after the last move- 
ment of the exercise. 

This combination of arm and trunk w^ork is admirable for 
flattening the shoulder blades upon the back and for strength- 
ening the muscles that hold erect the upper part of the spine. 
It is better to get this effect and bend the trunk but slightly 
forward than to bend it to a considerable extent and arch the 
back and shoulders. 

LESSON Xa 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
[ a. Arm stretching and turning sideways, right — One ! 

8—8—8. 
h. Charge! 8—8. 
c. Combine ! 8 — 8. 

5. Lifting feet backward between desks — One ! 8. 

6. Cross step aiid rising on toes with hands on shoulders and 

in circle over head, right — One ! 8—8. 
Cues . — Cross — up — down — place. 
Position ! 

7. Jumping in place — One ! Five or six times. 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

8. Head turning, right— One ! 16—16. 

9. Trunk bending forward and arm circle — One ! 16. 

Cues . — Bend — circle — hips — up. 
10. Trunk bending sideways, right — One ! 16 — 16. 



4. 



Fourth Year — First Half 



157 



3. BREATHING 



Lift the arms sideways to a vertical position while inhaling ; 



lower them while exhaling. 



6. CROSS STEP AND RISING ON TOES, WITH ARMS 

1, cross point step and hands on 
shoulders ; 2, rise on toes, arms in 
circle over head ; 3, rear heel down, 
hands on shoulders ; 4, heels to- 
gether and hands on hips. 

The combination of these move- 
ments requires careful coordination, 
but this will be easily mastered if 
the teacher uses the cues given in 





the lesson. The balance work 
while rising on toes, particu- 
larly for the Avaist muscles, is 
increased by the lifting of the 
arms, as explained in a pre- 
vious lesson. 



Fourth Year — Second Half 

LESSON lb 

Note. — For details of preliminaries, stretching, marching, 
positions of hands, etc., see Reference Notes. 
Class — Stand! (Monitors open windows.) 
Take distance! 
Position ! 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Elbows backward and arms forward alternately, both — 

One! 8—8. 

C UES . — Back — stretch — baclc — stretch, etc. — -j^/ace. 
Hands on hips — Place ! 

5. Striding and bending knee sideways, right — One ! 16 — 16. 

Cues. — Stride — bend — up — bend — iq), etc. — place. 

6. Head turning and bowing, right— One ! 8 — 8. 

Position ! 

7. Jumping in place — One ! Six or eight times. 

Note. — See Eeference Notes. 
For rowing — Place ! 

8. Rowing— One! 8. 

Note. — -See page 192 for rowing. 

Class — Stand ! 

Hands on hips — Place ! 

9. Trunk bending sideways, right— One ! 8 — 8. 

10. Trunk bending forward, head backward — One ! 8. 

158 



Fourth Year — Second Half 159 



3. BREATHING 



Kaise the arms to shoulder level while inhaling, and lower 
them to position while exhaling. 



4. ELBOWS BACKWARD AND ARMS FORWARD ALTERNATELY 

1, draw the elbows backward as far as possible, the upper 
arms sloping downward, the forearms flexed upon them, with 
palms facing the sides of the chest; as this movement is taken, 
make an effort to draw the head backward with chin in; 
2, stretch the arms forward at shoulder level, palms facing 
inward ; continue to alternate the two arm movements to 7 ; 
8, arms down to position at the sides. See illustrations on 
page 199. 

This is one of the best exercises in the series for drawing 
the shoulder blades backward. 



5. STRIDING AND BENDING KNEE SIDEWAYS 

1, stride to the right side, both feet flat upon the floor and 
the weight equal ; 2, bend the right knee ; 3, straighten the 
knee ; continue to bend and straighten the knee to 7 ; 8, heels 
together. See illustration in Lesson X a, Seventh Year. 

The class should face to the side of the room upon hearing 
the command for this exercise, and return to the front after 
the last movement, without special order. 



160 



School Gymnastics 




6. HEAD TURNING AND BOWING 

1, turn the head to the side 
as ill previous lessons ; 2, lower 
the chin as near to the shoul- 
der as possible, with a bowing 
motion ; 3, raise the chin ; 4, 
turn the face to the front. The 
shoulders should not move. 
Keep the lips closed. 



9. TRUNK BENDING SIDEWAYS 

1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position. Keep both feet flat upon the floor 
and the knees stiff. The head should remain in a straight line 
with the axis of the trunk. See illustration in Lesson I a . 



10. TRUNK BENDING FORWARD, HEAD BACKWARD 

1, bend the trunk directly forward and the head backward; 
2, resume the erect position. Pupils should face to the side of 
the room upon hearing the command for this exercise, and re- 
turn to the front after the last movement. This facing should 



Fourth Year — Second Half 161 

be understood, and should therefore require no special com- 
mands. The bending should be from the hips, not from the 
waist. Keep the knees stiff and the elbows well back to 
throw the chest forward. Make the distinction between bend- 
ing the head back and merely running the chin forward. See 
illustration in Lesson I a, Eighth Year. 



LESSON 116 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Elbows backward and arms forward, alternately, both — 

One! 8—8. 

Hands on hips — Place ! 

5. Striding and bending knee sideways, right — One ! 16—16. 

6. Head turning and bowing, right — One ! 8 — 8. 

Position ! 

7. Jumping in place — One ! Six or eight times. 

For rowing — Place ! 

8. Eowing— One! 16. 

Class — Stand ! 

Hands on shoulders — Place ! 

9. Trunk twisting and arm stretching sideways, right — One! 

16—16. 

Cues . — Twist — stretch — shoulders — front. 
Hands on hips — Place ! 
10. Trunk bending sideways, right — One ! 16 — 16. 



162 School Gymnastics 






^^ 




^ 





9. TRUNK TWISTING AND ARM STRETCHING SIDEWAYS 

1, twist the trunk as far as possible to the side ; 2, holding 
this position of the trunk, stretch the arms sideways at shoul- 
der level with the palms upward and the hands bent backward 
toward the floor ; make an especial effort to lift the chest as 
the arms move outward ; 3, return the hands to the shoulders ; 
4, twist the trunk to the front. 



Fourth Year — Second Half 163 

LESSON III 6 



1. Stretching. 

2 Marching and running. 



acmgs. 



3. Breathing — Begin ! Four times. 

4. Elbows backward and arms forward alternately, both — 

One ! 8—8. 

Hands on hips — Place ! 

5. Striding and bending knee sideways, right — One ! 16 — 16. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

Cues. — Turn — bend — up — bend — up — etc. — front, 

7. Vaulting — One! Six times. 

Hands on shoulders — Place ! 

8. Trunk twisting and arm stretching sideways, right — One ! 

16—16. 

Cues. — Twist — stretch — shoulders — front. 
Hands on hips — Place ! 

9. Trunk bending sideways, right — One ! 16 — 16. 



6. HEAD BENDING OBLIQUELY BACKWAKD 

1, rotate the head to the right as for the head bowing 
obliquely forward ; 2, bend the head obliquely backward mid- 
way between the spine and the left shoulder ; 3, raise the head, 
drawing the chin in as from the direct backward bending ; 4, 
5, 6, 7, repeat the backward bending and upward stretching; 
8, rotate the head to the normal position. 

This exercise is effective for overcoming the forward carriage 
of the head which is characteristic of the student. 



7. VAULTING 



1, face sideways and place the hands near the center of 
the edges of two adjacent desks ; rise on the toes and bend the 
knees, keeping the back straight and erect; 2, vault over the 



164 School Gymnastics 

seat, landing on the toes with bent knees ; loosen the grasp and 
bring th^ arms to position while landing; 3, straighten the 
knees, heels down ; 4, about face and replace the hands ready 
for the next vault. See illustrations in Lesson VII a, Seventh 
Year. 

Like all jumping exercises, this one serves to improve the 
carriage, and to give spring and elasticity to the walk. It has 
a stimulating effect upon the circulation, through the strong 
work done by the large muscular groups of the thigh. 



LESSON IV6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8 — 8—8. 

5. Raising knee forward, right— One ! 8 — 8. 

Note. — As in Lesson I a. 

6. Head bending obliquely backward, right — One! 8 — 8. 

Position ! 

7. Vaulting — One ! Six or eight times. 

Hands on hips — Place ! 

8. Trunk bending forward and arm circle — One ! 16. 

Cues. — Bend — circle — hips — up. 
Note. — As in Lesson IX a. 

9. Trunk bending sideways, right — One ! 16 — 16. 



Fourth Year — Second Half 



165 




4. ARM TWISTING 

Ij stretch, the arm to the side, palm upward, clinching the 
hand as it goes out ; 2, twist or rotate the arm around its own 
axis from the shoulder until the palm is downward ; 3, twist it 
backward again with the palm upward ; 4, 5, 6, 1, repeat the 
twisting; 8, hand on hip. The twisting should be a slow, 
steady, boring movement, plainly felt in the shoulder. Keep 
the head erect. Be sure that the direction of the movements 
coincides accurately with the counts as given, that the last 
twist may leave the shoulders turned backward. 

This exercise works strongly on the arm and shoulder mus- 
cles and is admirable for overcoming round shoulders. As this 
effect is accomplished when the palm is turned upward, that 
movement should have the greater effort. 



166 School Gymnastics 



LESSON V6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8 — 8 — 8. 

6. Eaising knee forward, right^One ! 8 — 8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

On desks — Place ! 

Hands on hips — Place ! 
7o Trunk bending backward — One ! 8. 

Class — Stand ! 

8, Vaulting — One ! Six or eight" times. 

Hands on hips — Place ! 

9. Trunk bending forward and arm circle — One ! 16. 

Cues. — Bend — circle — hips — up, 
10. Trunk bending sideways, right — One ! 16 — 16. 



Fourth Year — Second Half 



167 





Correct Position 



Incorrect Position 



7. ON DESKS, TRUNK BENDING BACKWARD 

At the command " On desks — Place ! '' pupils should slip up 
on the desks, facing the rear of the room. Jumping up should 
be avoided. The toes should be caught under the edge of the 
chair or raised seat, or braced against the latter. In no case 
should a pupil take the bending exercise without this bracing 
of the feet. 

1, bend the trunk slightly backward, keeping the chest well 
arched forward, and the head and chin drawn backward to con- 
tinue the line of the trunk ; 2, resume the erect position. 

This exercise is for strengthening the abdominal muscles, and 
for that reason is one of the most important in the course. A 
test of strength is the steadiness with which the exercise is 
taken. Pupils should not be allowed to bend backward as far 
as possible. 



168 School Gymnastics 



LESSON VI 5 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin I Four times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8—8 — 8. 

6. Kaising knee forward, right — One ! 8 — 8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

On desks — Place ! 
Hands on hips — Place ! 

7. Trunk bending backward — One ! 8. 

Class — Stand ! 

8. Jumping sideways in series, right — One ! Jump from eight 

to ten times. 

Note. — See Reference jSTotes. 
Hands on hips — Place ! 

9. Trunk twisting and arm stretching upward, right — One I 

16—16. 

Cues. — Tifjist — arms — lii]}s — front, 
10. Trunk bending forward and arm circle — One ! 16. 



9. TRUNK TWISTING AND ARM STRETCHING UPWARD 

1, twist the trunk as far as possible to the right side ; 
2, holding this jjosition of the trunk, stretch both the arms up- 
ward, palms facing inward ; 3, return the hands to the hips ; 
4, face to the front. 



Fourth Year — Second Half 169 

LESSON VII 6 



1. Stretching. 

2. Marching. 
Facino's. 



■&' 



3. Breathing — Begin ! Fonr times. 

4. Arms forward, elbows backward and stretching sideways; 

both— One I 16. 

Cues. — Up — hack — side — down. 

5. Bending knees with hands on desks, right — One ! 8 — 8. 

Hands on hips^-Place ! 

6. Head turning and bowing, right — One ! 8 — 8. 

Position ! 

7. Running in place, feet backward — Start ! 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

8. Trunk bending sideways, arm in half circle, right — One! 

8—8. 

9. Trunk bending forward, head backward — One ! 16. 



4. ARMS FORWAKD, ELBOWS BACKWARD AND STRETCHING 

SIDEWAYS 

1, raise the arms forward to shoulder level, palms inward ; 
2, draw the elbows backward, as in Lesson. I h, the head well 
back and the chin drawn in; 3, turn the palms of the hands 
outward and push outw^ard with a strong movement ; 4, arms 
dow^n to position at the sides. 



5. BENDING KNEES WITH HANDS ON DESKS 

1, bend the right knee, lifting the left foot backward from 
the floor (knee bent) so as to leave the entire weight upon the 
right foot ; 2, straighten the right knee ; continue to bend and 



170 School Gymnastics 

straighten the right knee to 8, the left foot not returning to 
place until the last count. 

Upon the first count the hands should be placed without 
command upon the desks on either side of the aisle to steady 
the balance ; but the leg and not the arms should bear the 
weight of the body as it is lowered and raised. Keep the 
trunk erect. Pupils who can take this exercise with the hands 
on the hips should be allowed to do so. 




8. TRUNK BENDING SIDEWAYS WITH ARM IN HALF CIRCLE 

1, bend the trunk to the side and raise the opposite arm in a 
half circle over the head ; 2, erect position and hand on hip. 

By lengthening the working lever, the raised arm increases 
the work required of the waist muscles for the bending exercise. 



Fourth Year — Second Half 171 



LESSON VIII6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Arms forward, elbows backward and stretching sideways ; 

both— One! 16. 

Cues. — Up — hack — side— down. 

5. Bending knees with hands on desks, right — One ! 8 — 8. 

Hands on hips — Place ! 

6. Head bending sideways, right — One ! 8 — 8. 

K"oTE. — As in Lesson II a. 
On desks — Place ! 
Hands on hips — Place ! 

7. Trunk bending backward — One ! 8. 

Class — Stand ! 

8. Jumping with quarter turn, right — One! Six or eight 

times. 

Note. — See Keference Notes. 
Hands on hips — Place ! 

9. Trunk bending sideways, arm in half circle, right — One ! 

8 — 8. Kepeat. 
10. Trunk bending forward, head backward — One ! 16. 



172 School Gymnastics 



LESSON IX h 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Clapping overhead — One ! 16. 

Hands on hips — Place ! 
6. Kneeling, right — One ! 8 — 8. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Eunning in place, feet backward — Start ! 

Hands on hips — Place ! 

8. Trnnk bending sideways, arm in half circle, right — One ! 

8—8. Eepeat. 

9. Trnnk bending forward, head backward — One ! 16. 



4. CLAPPING OVERHEAD 

1, raise the arms sideways in a full stretch, turning the palms 
upward as they move, and clap the hands over the head ; be 
sure to hold the head erect and the hips backward ; 2, swing 
the arms sideways and downward with a full stretch to position, 
turning the palms outward as they move. See illustrations 
in Lesson VII a, Fifth Year. 



Fourth Year — Second Half 



173 




5. KNEELING 



1, move the right foot backward and kneel on the right or 
rear knee ; 2, rise to standing position, heels together ; 3, kneel 
again as before ; 4, o, 6, 7, repeat ; 8, heels together. The 
weight in lowering and raising the body should be upon the 
forward leg, the rear foot serving only to assist in the balance. 
Keep the trunk and head erect. 

This is one of the strongest exercises for increasing the cir- 
culation, as it brings into vigorous action the large muscles of 
the thigh and leg on the side that bears the weight. 



174 School Gymnastics 



LESSON X6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Clapping overhead — One ! 16. 

Hands on hips — Place ! 
6. Kneeling, right — One ! 8 — 8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

For rowing — Place ! 

7. Rowing — One ! 8. 

Note. — As in Lesson I h. 

Class — Stand ! 

Hands on hips — Place ! 

8. Springing, feet sideways — Start ! Fifteen to twenty times. 

9. Arm circle and trunk bending sideways, right — One! 

16—16. 

Cues. — Circle — bend — up — place. 

10. Trunk bending forward, head backward — One ! 16. 



Fourth Year — Second Half 



175 




9. ARM CIRCLE AND TRUNK BENDING SIDEWAYS 



1, raise the arms in a circle over the head ; 2, bend the trunk 
to the side; 3, trunk erect; 4, hands on hips. 

The raising of both arms increases the work of the waist 
muscles required in previous exercises of this kind. Like all 
such exercises, this has a stimulating effect upon the digestive 
organs. 



176 School Gymnastics 



Fifth Year— First Half 



LESSOR la 

For details of preliminaries, stretching, positions of hands, 
marching, etc., see Reference Notes. 

Class — Stand ! (Monitors open windows.) 
Take distance ! 

1. Stretching. 

2. Marching. 

Note. — Give a review drill on various points of the 
tactics in this and succeeding lessons. 
Arms folded behind — Place! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8 — 8 — 8. 

5. Raising knees forward alternately, right — One ! 16. 

Position ! 

6. Jumping, feet sideways alternately, right — Start! 10 to 

20 counts. 

Note. — See Eeference Notes. 
Hands on hips — Place'"! 

7. Trunk bending sideways, right — One ! 8 — 8. Eepeat. 



3. BREATHING 



Inhale a deep breath through the nostrils and exhale 
through the mouth. Eepeat four times. (See Eeference 
Note 9.) 



Fifth Year — First Half 



111 



If the arms are placed correctly across the small of the 
back, and the hips held well backward, the chest will be 
thrown forward and upward by the increased curve in the 
spine. This fixed position of the arms tends also to hold the 
shoulders from an exaggerated lifting or shrugging during 
the inhalation. 



4. ARM TWISTING 

1, stretch the arm to the side, turning the palm upward and 
clinching the hand as it goes out ; 2, twist or rotate the arm 
forward from the shoulder; 3, twist it backward again with 
the palm upward ; 4, 
5, 6, 7, repeat the 
twisting; 8, hand on 
hip. The twisting 
should be a slow, 
steady, boring move- 
ment, plainly felt in 
the shoulder. Keep 
the head erect. Be 
sure that the direc- 
tion of the move- 
ments coincides 
accurately with the 
counts as given, that 
the last twist may 
leave the shoulders 
turned backward and 
not forward. 

This exercise works 
strongly upon the arm and shoulder muscles and is admirable 
for overcoming round shoulders. As this effect is accom- 
plished when the palm is turned upward, that movement 
should be made with the greater effort. 




178 



School Gymnastics 



5. RAISING KNEES FORWARD ALTERNATELY 

1, raise the knee forward to hip level and lower it to position 
again on the same count. The knees should be alternated. 

This exercise has a strong effect upon the circulation, and 
should be taken rapidly to insure that result. Keep the erect 
posture throughout. 



7. TRUNK BENDING SIDEWAYS 

1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position. Keep both feet flat upon the floor 

and the knees stiff. The head 
should remain in a straight line 
with the axis of the trunk. 
The bending should be to an 
obtuse angle and as far as can 
easily be done without strain. 
There should be no rotating of 
the trunk forward or backward 
of the lateral line. 

This exercise works directly 
upon the waist muscles and ex- 
pands the chest on the convex 
side by separating the ribs. 
Both of these effects are weak- 
ened by any yielding of the 
lower limbs, or by a forward 
bending of the upper shoulder. 
By the pressure exerted upon 
internal organs this exercise 
has a strong effect upon circulation and digestion, thus coun- 
teracting the results of sedentary habits. 




Fifth Year — First Half 179 



LESSON II a 

1. Stretching. 

2. Marching and running. 

Note. — See Reference Notes for running. 
Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8 — 8 — 8. 

5. Eaising knees forward alternately, right — One ! 16. 

6. Rising and sinking on toes — One ! 8 — 8. 

Cues. — Up — down — up — doimi — etc. — heels, 

7. Head bowing obliquely forward, right — One ! 8 — 8. 

8. Jumping, feet forward alternately, right — Start ! 10 to 

20 counts. 

Note. — See Keference Notes. 
On desks — Place ! 
Hands on hips — Place ! 

9. Trunk bending backward — One ! 8. 

Class — Stand ! 

Hands on shoulders — Place ! 

10. Trunk twisting, right— One ! 16—16. 

Hands on hips — Place ! 

11. Trunk bending sideways, right — One ! 16 — 16. 



6. RISING AND SINKING ON TOES 

1, rise on the toes ; 2, lower the heels, but do not touch them 
to the floor ; 3, rise again ; 4, 5, 6, 7, continue the rising and 
sinking without touching the heels to the floor ; 8, heels down. 
This is an admirable exercise for strengthening the ankles. 



180 



School Gymnastics 




7. HEAD BOWING OBLIQUELY 
FORWARD 

1, turn or rotate the head 
obliquely forward and draw 
the chin in close as in raising 
the head from the backward 
bending; 2, return to the nor- 
mal position. 

This exercise has a check-rein 
effect, counteracting a tendency 
to throw the cliin forward. 



9. ON DESKS, TRUNK BENDING BACKWARD 

At the command '' On desks — Place ! '' pupils should slip up 
on the desks, facing the rear of the room. Jumping up should 
be avoided. The toes should be caught under the edge of the 
chair or raised seat, or braced against the latter. In no case 
should a pupil take the bending exercise without this bracing 
of the feet. 

1, bend the trunk slightly backward, keeping the chest well 
arched forward, the head and chin drawn backward to con- 
tinue the line of the trunk ; 2, resume the erect position. See 
illustrations in Lesson Y6, Fourth Year. 

This exercise is for strengthening the abdominal muscles, 
and for that reason is one of the most important in the course. 



Fifth Year — First Half 181 

A test of strength is the steadiness with which the exercise is 
taken. Pupils should not be allowed to bend backward as far 
as possible. 



10. TRUNK TWISTING 

1, twist or rotate the trunk to the side ; 2, make a distinct 
effort to twist farther ; 3, relax to the position taken on the first 
count; 4, face to the front. The movement should be from 
the ankles, the feet remaining firmly in place and flat upon the 
floor. The head should turn with the trunk but no farther. 
The twisting should bring the shoulders to an oblique position, 
nearly or quite at right angles to their first, or normal, posi- 
tion. There should be no bending of the trunk sideways. 

This exercise brings directly into play the m.uscles of the 
abdomen and lower part of the back. By the rotary move- 
ment of the spine and by the pressure below the ribs, the 
latter are thrown farther out and the exercise thus becomes 
useful for chest expansion. The effect upon circulation and 
digestion is similar to that of the side bending of the trunk. 



182 School Gymnastics 

LESSON Ilia 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8 — 8 — 8. 

5. Rocking^ right — One ! 8 — 8. 

6. Balance step, right— One ! 8 — 8. 

Position ! 

7. Running in place, knees upward — Start ! 

Note. — See Keference Notes. 
Hands on hips — Place ! 

8. Head bowing obliquely forward, right — One ! 8 — 8. 

9. Rising on toes and bending knees — One ! 16. 

Cues. — Up — heyid — stretch — heels. 
Note. — Keep the time even. 
On desks — Place ! 
Hands on hips — Place ! 

10. Trunk bending backward — One ! 10. 

Class — Stand ! 

Hands on shoulders — Place ! 

11. Trunk twisting, right — One! 8 — 8. 

Hands on hips — Place ! 

12. Trunk bending sideways, right — One ! 16 — 16. 



3. BREATHING 



In this and succeeding lessons both the inhaling and the 
exhaling should be through the nostrils. The exhaling shoukl 
be slower than when done through the mouth. 



Fifth Year — First Half 



183 





5. ROCKING 



1, charge forward ; 2, without changing the position of the 
feet upon the floor, straighten the forward knee and bend the 
back one (this transfers the weight to the back foot); 3, 
straighten the back knee and return to the forward charging 
position ; 4, 5, 6, 7, continue to rock from one bent knee to the 
other ; 8, heels together. Keep the shoulders squarely to the 
front and the trunk erect. In transferring the weight from 
one foot to the other the knees should be straightened, the 
body attaining a full upright position. 

This exercise works strongly upon the thigh muscles and is 
very effective for quickening circulation and respiration. 



184 



School Gymnastics 




6. BALANCE STEP 

1, take the cross point step for- 
ward with the right foot, at the 
same time rising on the toes; 2, 
heels together in position. (See 
page 126 for the cross point step.) 

The narrowed base in this ex- 
ercise makes the equilibrium more 
difficult than in the rising on toes 
with heels together. 



9. RISING ON TOES AND BENDING KNEES 

1, rise on the toes ; 2, bend the knees, keeping the heels off 
the floor ; 3, straighten the knees ; 4, heels down. The trunk 
and head should be held erect throughout this exercise. The 
knees should be spread diagonally forward over the toes when 
they are turned slightly outward. The bend of the knees 
should be as deep as the pupils can make it and still retain an 
upright position. See illustration Lesson III a, Seventh Year. 

This exercise is admirable both for its cultivation of steady, 
erect carriage of the body, and for the effect upon the circula- 
tion, which effect comes from the strong work demanded of the 
heavy muscles of the thigh. 



Fifth Year — First Half 185 



LESSOjST IV a 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm stretching sideways and forward, both — One ! 8 — 8. 

Cues. — Side — fonvard — side — forward — etc. — place, 
4.-J b. Rocking! 8—8. 
c. Combine ! 8 — 8. 

Cues. — Out — in — etc. — place. 

5. Balance step, right — One ! 8 — 8. 

Position ! 

6. Eunning in place, knees npward — Start ! 

Hands on hips — Place ! 

7. Head bending backward — One ! 8. 

8. Eising on toes and bending knees — One ! 16. 

Note. — Uneven time; i.e. vary the intervals between 
the counts or cues. 
On desks — Place ! 
Hands on hips — Place ! 

9. Trunk bending backward — One ! 10. 

Class — Stand ! 

Hands on shoulders — Place ! 

10. Trunk twisting, right— One ! 8—8. 

11. Trunk bending sideways, right— One ! 1(5 — 16. 

Note.— The hands remain on the shoulders and the 
elbows directly to the side, and slightly below shoulder 
level, throughout this exercise. Draw the chin in- 
ward. 



186 School Gymnastics 



4ao ARM STRETCHING SIDEWAYS AND FORWARD 

1, stretch both arms sideways, palms downward ; 2, keeping 
the elbows stiff, move them to the forward position, palms 
facing; 3, move them to the side again; 4, 5, 6, 7, continue to 
alternate the forw^ard and side positions ; 8, hands on hips. Be 
sure to keep the head erect. 

This succession of movements is one of the finest for chest 
expansion. To that end, however, the arms must be moved 
with a strong, full sweep, the elbows remaining straight and 
the head erect. 



4 c. COMBINATION OF ROCKING WITH ARM STRETCHING SIDEWAYS 

AND FORWARD 

1, charge forward for the rocking, and stretch both arms 
sideways ; 2, bend the back knee and move the arms forw^ard ; 
3, return to the first position ; 4, 6, 6, 7, continue to alternate 
the two directions ; 8, heels together and hands on hips. Keep 
the head and torso perfectly upright. 

This combination gives strong all-over w^ork. It is especially 
effective for the chest and back. 



Fifth Year — First Half 



187 





7. HEAD BENDING BACKWARD 



1, drop the head backward, completely relaxed ; 2, raise it 
again, drawing the chin inicard. Keep the lips closed. 

This is one of the best exercises for correcting the carriage 
of the head. This correction comes entirely from drawing the 
chin in during the upward movement, as this works upon the 
back of the neck, straightening the cervical vertebrae by con- 
tracting the muscles which hold the head erect. It also 
affects the circulation as noted for other head exercises. 



188 School Gymnastics 



LESSON V a 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin! Four times. 

Hands on hips — Place ! 
r a. Arm stretching sideways and forward, both — One ! 8 — 8. 
^}h. Kocking! 8—8. 
' [ c. Combine ! 8—8. 

5. Balance step with arm stretching sideways ; right foot — One ! 

8—8. 

6. Head bending backward — One ! 8. 

7. Rising on toes and bending knees — One ! 16 to 32. 

Note. — Uneven time. 

On desks — Place ! 

Hands on shoulders — Place ! 

8. Trunk bending backward — One ! 8. 

Class — Stand I 

Hands on hips — Place I 

9. Trunk bending forward and head backward — One! 8. 

Hands on shoulders — Place! 
10. Trunk bending sideways, right — One ! 16 — 16. 



Fifth Year — First Half 



189 



5. BALANCE STEP 
WITH ARM 
STRETCHING 
SIDEWAYS 

1, stretch both 
arms sideways, 
palms downward, 
while rising on 
the toes ; 2, hands 
on hips and heels 
together. 



r 



C^ 




9. TRUNK BENDING FORWARD, HEAD BACKWARD 

1, bend the trunk directly forward and the head backward ; 
2, resume the erect position. The bending should be from the 
hips, not from the waist. Keep the knees stiff and the elbows 
well back, the shoulder blades drawn together to throw the 
chest forward. Make the distinction between bending the 
head backward and merely running the chin forward. See 
illustration in Lesson I a, Eighth Year. The class should 
face to the side of the room for this exercise to avoid inter- 
ference of pupils. They should turn without any extra order, 
upon hearing- the command for the exercise, and should face to 
the front after the last movement. 

This exercise works strongly upon the back muscles which 



190 School Gymnastics 

flex backward the upper part of the spine and the head, and 
upon those muscles lower down which straighten the trunk 
after the bending. This is one of the best exercises for chest 
expansion. 



4.^ 



LESSON Via 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
a. Arm stretching sideways and forward, both — One ! 

8—8. 
\h. Eocking! 8—8. 
[c. Combine! 8—8. 

5. Balance step with clapping over head ; right foot— One ! 

8—8. 

6. Head bending backward — One ! 8. 

Position ! 

7. Jumping in place — One ! Six times. 

Note. — See Keference Notes. 

On desks — Place ! 

Hands back of head — Place! 

8. Trunk bending backward — One ! 8. 

XoTE. — Be sure to press the head and elbows back- 
ward in taking the trunk bending with the arms in 
this position. See illustrations in Lesson V h, Seventh 
Year. 

Class — Stand ! 

Hands on hips — Place ! 

9. Trunk bending forward, head backward — One ! 8. 

Hands on shoulders — Place ! 
10. Trunk bending sideways, right — One ! 16 — 16. 



Fifth Year — First Half 



191 



3. BREATHING 



While inhaling raise the arms straight out and up at the 
sides to shoulder level ; while exhaling sink the arms again to 
position. The breathing should be through the nostrils both 
ways. 




5. BALANCE STEP WITH CLAPPING OVER HEAD 

1, clap the hands over the head while rising on. the toes ; 
2, heels together and hands on hips. 

This upward movement of the arms, by raising the center 
of gravity, increases the difficulty of maintaining the equilib- 
rium, especially on so narrow a base. 



192 School Gymnastics 



LESSON Vila 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 

4. Arm stretching sideways and clapping over head; both- 

One ! 8—8. 
Cues. — Side — dap — side — clap — etc, — sJioidders, 
Hands on hips — Place ! 
6. Cross step forward and backward^ right — One ! 8 — 8. 

6. Eising on toes and bending knees — One ! 16. 

7. Head bending backward — One ! 8. 

Por rowing — Place ! 

8. Rowing— One! 8. 

Class — Stand ! 

9. Jumping in place — One ! Eight times. 

On desks — Place ! 

Hands back of head — Place! 

10. Trunk bending backward — One ! 10. 

Class — Stand ! 

Hands on shoulders — Place ! 

11. Trunk bending sideways, right — One ! 16 — 16. 



Fifth Year — First Half 



193 



4. ARM STRETCHING SIDEWAYS AND 

CLAPPING OVER HEAD FROM HANDS 
ON SHOULDERS 

1, stretch the arms sideways, palms 
upward; 2, clap them over the head; 
3, stretch them again to the side; 4, 

5, 6, 7, contiiuie to alternate the clap- 
ping and side stretching ; 8, hands on 
shoulders. In the side stretching pull 
well upon the chest, have the elbows 
straight, and bend the wrists to arch 
the hands downward. Keep the head 
erect throughout. This may require 
considerable effort while clapping. 
The latter should be a vigorous move- 
ment. 





The side stretching 
of the arms with the 
palms turned upward 
is • very effective for 
chest expansion. It 
rotates the shoulder 
joint backward, lifts 
the chest upward and 
forward, and draws in 
the shoulder blades. 
The clapping over the 
head extends the same 
effects, and, by the 
resistance required of 
them, strengthens the 



194 



School Gymnastics 



muscles on the back of the neck which hold the head 
erect. 



5. CROSS POINT STEP FORWARD AND BACKWARD 

1, cross point step forward; 2, without coming to position 
swing the same foot to the cross point step backward; 3, return 
to the forward cross point step ; 4^ 5, 6, 1, repeat ; 8, heels 
together. The change from one cross step position to the 
other should be made with a circular swing from the hip, the 
knees remaining stiff and the shoulders squarely to the front. 

This exercise calls for the most sustained work yet required 
of the hip muscles. It gives them a suppleness and freedom 
of movement that is necessary to good carriage and gait in 
walking. This effect of the exercise is lost if the upper part 
of the body swings with the foot. 




Position on the First Count of Rowing; 
Correct Position 



7. ROWING 

On the command 
''For rowing — Place ! '' 
pupils should sit fac- 
ing sideways, with 
the feet in the aisles, 
heels together, feet 
flat upon the floor, 
knees bent to 
angles, and 
grasping the 
edges of the 
on either side. 

1, drop backward in 
a reclined position as 
far as the arms will 
allow, but with the 



right 

hands 

side 

desks 



Fifth Year — First Half 



195 



back in a straight line, the chest arched forward, the head 
dropped backward in a line with the trunk, and the chin well 
drawn in ; 2, pull the body forward to an erect position with 
a strong movement of the arms, at the same time allowing the 
elbows to spread. All 
of the work should 
be done by the arm, 
shoulder, and back 
muscles. See also 
illustrations in Les- 
son I a, Sixth Year. 
This exercise is one 




of the best possible 
for correcting the 
position of the chest 
and shoulder blades. 

AVhere the school 
furniture is a mistit 
for the pupils, so as 
to raise the shoulders 
above normal height 
as the body resumes 
the erect position, the elbows may be held in at the sides in- 
stead of being allowed to spread. Classes should face in oppo- 
site directions on alternate days or weeks, so as to avoid any 
possibility of uneven development from discrepancy in the 
height of the furniture. Slight differences in the height of 
desks may be overcome by building up the lower desk with one 
or two books under the hand. The exercise should never be 
taken where these devices fail to bring the shoulders to a level. 



Position on the First Count of Rowing; 
Incorrect Position 



196 School Gymnastics 



LESSON Villa 

1. Stretching. 

2. Marching. 
Facings. 

Position ! 

3. Breathing — Begin ! 4 — 4, Four times. 

Hands on shoulders — Place ! 
f a. Arm stretching sideways and clapping over head ; 
both -One! 8—8. 

4. { b. Cross step ! 8 — 8. 
Cues . — Forifjard — backward — forward. 

c. Combine! 8—8. 

Cues. — Out — stretch — out — stretch — etc. — place. 

5. Head bending sideways, right— One ! 8 — 8. 

Position ! 

6. Bending knees with turning arms sideways — One ! 12. 

For rowing — Place ! 

7. Eowing— One! 12. 

Class— Stand ! 
7. Running in place, knees upward — Start! 

Note. — See Keference jSTotes. 

On desks — Place ! 

Hands back of head — Place ! 
9. Trunk bending backward — One ! 10. 

Class — Stand ! 

Hands on shoulders — Place ! 

10. Trunk bending forward, head backward — One ! 8. 

Note. — This is the same as previous trunk bend- 
ings forward, except for the position of the hands. 
See illustration in Lesson Ilia, Seventh Year. 

11. Trunk bending sideways, right — One ! 8 — 8. 



Fifth Year — First Half 



197 



3. BREATHING 

The teacher will count four for inhaling as the arms are 
raised and four for exhaling as they sink. The arm motion 
should be a steady sweep, not halting at each count. 

The counting gives opportunity for more definite control of the 
respiratory movements. 

4 c. COMBINATION OF CROSS STEP AND ARM STRETCHING AND 

CLAPPING OVER HEAD 

1, cross point step forward and both arms stretched side- 
ways ; 2, cross point step backward and clap over head ; 3, 4, 
6, 6, 7, repeat ; 8, heels together and hands on shoulders. 

This combination requires strong work of the hip and trunk 
muscles. The clapping over head with the foot backward is 
particularly serviceable for postural correction. 



5. HEAD BENDING SIDEWAYS 

1, bend the head to the side 
as though to touch the ear to the 
shoulder, though the head will 
not bend so far; 2, return to 
the erect position. The shoul- 
der should be kept perfectly 
still throughout — no shrugging. 

Like all head movements, this 
exercise accelerates the circula- 
tion to and from the brain. 




WW 



198 



School Gymnastics 





Correct Position 



Incorrect Position 



6. BENDING KNEES WITH TURNING ARMS SIDEWAYS 



1, bend the knees, lifting the heels from the floor and at the 
same time raise the arms sideways to shoulder level, palms 
upward; keep the trunk erect and the chin well drawn in; 
2, rise to position, arms downward. 

This exercise is admirable for its effect upon the circulation, 
and the bending should be deep enough to stimulate that. 



4. 



Fifth Year — First Half 199 

^ e.. . 1,. LESSOR IX a 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin ! 4 — 4. Four times. 

Hands on shoulders — Place! 
a. Arm stretching sideways and clapping over head; 

both— One ! 8—8. 
h. Cross step ! 8 — 8. 

C UES . — Forica rd — backward — fonvard. 
c. Combine ! 8 — 8. 

Position ! 

5. Jumping with quarter turn, right — One ! Six or eight times. 

Note. — See Eeference Notes. 
For rowing — Place ! 

6. Eowing— -One ! 10. 

Class — Stand ! 

Hands on hips — Place ! 

7. Head bending sideways, right — One ! 8 — 8. 

On desks — Place ! 
Arms upward — Place! 

8. Trunk bending backward — One ! 8. 

Class — Stand ! 

Hands on hips — Place ! 

9. Trunk bending forward, head backward — One ! 8. 

10. Arm stretching and trunk bending sideways, right — One ! 
8—8. Kepeat. 

Cues. — Arms — bend — up — bend — up — etc, — place. 



8. TRUNK BENDING BACKWARD ON DESKS, WITH ARMS UPWARD 

Keep the chest prominent and the head and arms in a line 
with the trunk. See illustrations in Lesson IX b, Eighth Year. 
The lengthening of the working lever by the stretching of the 
arms upward increases the work required of the abdominal 
muscles by previous exercises of this kind. 



200 School Gymnastics 

10. ARM STRETCHING AND TRUNK BENDING SIDEWAYS 

1, stretch both arms to the side, palms downward; 2, bend 
the trunk to the side, the arms moving with it and keeping 
a straight line ; 3, resume the erect position, arms still out ; 
4, 5, 6, 7, continue the bending and straightening as above, the 
arms remaining extended ; 8, hands on hips. Keep the knees 
stiff. See illustration Lesson VI a, Seventh Year. 

This exercise, because of the heavy resistance of the lever- 
age, requires strong work of the waist muscles. 



LESSOR Xa 

1. Stretching. 

2. INIarching and running. 
Facings. 

Position ! 

3. Breathing — begin ! 4 — 4. Eour times. 

4. Arms forward, elbows backward, and stretching sideways, 

both— One ! 16. 

5. Bending knees with turning arms sideways — One ! 16. 

Note. — As in Lesson VIII a. 
Hands on hips — Place ! 

6. Head turning, right— One ! 16 — 16. 

Position ! 

7. Jumping with quarter turn in series, right — One I Eight 

or ten times. 

Note. — See Eeference Notes. 
For rowing — Place ! 

8. Kowing— One ! 10. 

Class — Stand ! 

Hands on hips — Place. 

9. Trunk twisting and bending forward, right— One! 8 — 8. 

Cues. — Twist — bend — up — bend — up — etc. — front. 
10. Arm stretching and trunk bending sideways, right — One ! 
8—8. Kepeat. 



Fifth Year — First Half 



201 





Correct Position 



Incorrect Position 



4. ARM FORWARD, ELBOWS BACKWARD, AND STRETCHING 

SIDEWAYS 

1, raise the arms forward to shoulder level, palms facing 
inward ; 2, draw the elbows backward as far as possible, the 
upper arm sloping downward, the forearm flexed upon the 
upper arm ; 3, stretch the arms sideivays, pressing outward 
with the palms of the hands ; 4, arms down to jjosition at the 
sides. 

This is one of the best shoulder blade and chest exercises in 
the series. Be careful throughout to keep the head in a good 
position. 



202 School Gymnastics 



6. HEAD TURNING 

1, turn or rotate the head to the side so that the face looks 
off over the shoulder ; 2, press the head farther to the side ; 
3, relax to the position taken on the first count ; 4, return to 
the front. Keep the shoulders squarely to the front through- 
out. See illustration in Lesson V a, Seventh Year. 



9. TRUNK TWISTING AND BENDING FORWARD 

1, twist the trunk to the side ; 2, holding this direction, bend 
the trunk forward from the hips and the head backward; 3, re- 
sume the erect position, still facing in the oblique direction ; 
4, return to the front. Keep the knees stiff. See illustration 
in Lesson VIII a, Seventh Year, which differs only in having 
the hands placed on the shoulders. 

The combination of the twisting with the trunk bending 
increases the back work of the latter movement by largely 
concentrating the pull, first upon one side and then upon the 
other. A considerable pressure is also exerted upon the in- 
ternal organs, stimulating their action. 



Fifth Year — Second Half 



LESSON lb 

For details of preliminaries, stretching, positions of hands, 
marching, running, etc., see Reference Notes. 
Class — Stand ! (Monitors open windows,) 
Take distance ! 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 

4. Arm stretching sideways and upward, right — One ! 8 — 8 — 8. 

Cues. — Side — iqo — side — iq> — side — etc. — shoulders. 
Hands on hips — Place ! 

5. Charging forward and point step backward, right — One ! 

8—8. 

C UES . — Cha rge — point — charge — po int — etc, — place, 

6. Head turning, right— One ! 16 — 16. 

Position ! 

7. Running in place, knees upward— Start ! 

Note. — See Reference Xotes. 
For rowing — Place ! 

8. Rowing— One! 8. 

Class — Stand ! 

Hands on hips — Place ! 

9. Trunk twisting and bending forward, right — One ! 8 — 8. 
10. Trunk bending sideways, right — One I 16 — 16. 

203 



204' School Gymnastics 



3. BREATHING 



Eaise the arms sideways to shoulder level while inhaling ; 
lower them to position while exhaling. 



4. ARM STRETCHING SIDEWAYS AND UPWARD FROM HAND ON 

SHOULDER 

1, stretch the arm sidewa3^s at shoulder level, with the palm 
upward and the hand bent backward toward the floor ; 2, raise 
the arm to a vertical position, palm facing inward; 3, return 
to the horizontal position ; 4, arm vertical again ; alternate the 
two movements to 7 ; 8, hand on shoulder. 

This exercise is an admirable corrective for the position of 
the chest and shoulder blades, if the head be held in a good 
position throughout. As the arm moves outward from the 
shoulder, an especial effort should be made to lift the chest. 



5. CHARGING FORWARD AND POINT STEP BACKWARD 

1, charge forward with the right foot, bending the right knee 
and carrying all of the weight upon it ; the left knee should 
be straight, the left heel upon the floor ; 2, recover the upright 
position by pushing hard upon the ball of the right foot ; in- 
stead of bringing the heels together, however, stretch the right 
foot backward, into the position of point step backward, illus- 
trated in earlier lessons. There should be no weight upon the 
foot when it is back, and the leg should be stretched well from 
the hip, with no bend in the knee ; 3, forward again ; continue 
to alternate the movements to 7 ; 8, heels together. 



6. HEAD TURNING 

1, turn or rotate the head to the side so that the face looks 
off over the shoulder ; 2, press the head farther to the side ; 



Fifth Year — Second Half 205 

3, relax to the position taken on the first count ; 4, return to 
the front. Keep the shoulders squarely to the front through- 
out. See illustration in Lesson V a, Seventh Year. 



8. ROWING 



On the command For roicing — Place! pupils should sit 
facing sideways, with the feet in the aisles, heels together, 
feet flat upon the floor, knees bent to right angles, and 
hands grasping the side edges of the desks on either side. 

1, drop backward in a reclined position as far as the arms 
will allow, but with the back in a straight line, the chest 
arched forward, the head dropped backward in a line with -the 
trunk, and the chin well drawn in ; 2, pull the body forward 
to an erect position with a strong movement of the arms, at 
the same time allowing the elbows to spread. All of the work 
should be done by the arm, shoulder and back muscles. See 
illustrations and fuller explanation in Lesson I a, Sixth Year, 
and Lesson VII a. Fifth Year. 



9. TRUNK TWISTING AND BENDING FORWARD 

1, twist the trunk to the side ; 2, holding this direction, bend 
the trunk forward from the hips and the head backward ; 3, re- 
sume the erect position, still facing in the oblique direction ; 
4, return to the front. Keep the knees stiff. See illustration 
in Lesson VIII a, Seventh Year, which differs only in having 
the hands placed on the shoulders. 



10. TRUNK BENDING SIDEWAYS 

1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position. Keep both feet flat upon the floor 
and the knees stiff. The head should remain in a straight line 
with the axis of the trunk. See Lesson I a. 



4. 



206 School Gymnastics 

LESSON 116 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 
a. Arm stretching sideways and upward, right — One! 

8—8—8. 
h. Charge! 8^8. 

Note. — Charging forward and point step backward. 

Hands on hips. 

Cues. — Charge — step — charge — step — etc, — place, 
c. Combine! 8—8. 

Cues. — Out — up — out — up — etc, — place. 

Hands on hips — Place ! 

5. Head bending obliquely backward, right — One ! 8 — 8. 

Position ! 

6. Jumping backward — One ! Six times. 

Note. — See Keference Notes. 

7. Lifting feet backward between desks — One ! 8. 

Note. — See Lesson IV a, Sixth Year. 
Hands on hips — Place! 

8. Trunk twisting and bending forward, right — One ! 8 — 8. 

Hands on shoulders — Place ! 

9. Trunk bending and arm stretching sideways, right — One! 

8—8. Kepeat. 

Cues. — Bend — arms — shoulders — up. 



3. BREATHING 



Rise on the toes as the arms are raised for inhaling ; heels 
and arms down while exhaling. 



Fifth Year — Second Half 



207 



4o. COMBINATION OF CHARGING 
FORWARD AND POINT STEP 
BACKWARD, WITH ARMS SIDE- 
WAYS AND UPWARD 

1, charge forward with the 
right foot and stretch both 
arms sideways; 2, point step 
backward with the right foot 
and both arms upward ; con- 
tinue to alternate the two 
movements to 7; 8, feet and 
hands to position. The hands 
should be placed upon the 
shoulders without a special 
order upon the w^ord Combine! 






Correct Position 



Incorrect Position 



208 School Gymnastics 

This exercise should be taken with a vigorous charging and 
a strong pull upon the chest. If performed in this way, it is 
one of the best all-over exercises for both posture and circu- 
lation. 



5. HEAD BENDING OBLIQUELY BACKWARD 

1, rotate the head 'obliquely to the right; 2, bend the head 
obliquely backward midway between the spine and the left 
shoulder ; 3, raise the head, drawing the chin in as from the 
direct backward bending ; 4, 5, 6, 7, repeat the backward bend- 
ing and upward stretching ; 8, rotate the head to the normal 
position. See illustration in Lesson \h, Seventh Year. 

This exercise is effective for overcoming the forward car- 
riage of the head, which is characteristic of the student. 



9. TRUNK BENDING AND ARM STRETCHING SIDEWAYS 

1, bend the trunk sideways; 2, stretch the arms sideways 
at full length; 3, return the hands to the shoulders; 4, 
trunk erect ; 5, bend the trunk again ; 6, stretch the arms ; 
1, hands at shoulders; 8, trunk erect. 



Fifth Year — Second Half 209 

LESSOR III 6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Arm swinging forward to shoulder^ elbow and arm side- 

ways ; right — One ! 8 — 8 — 8. 

Cues. — Foricarcl — back — stretch — clown. 
Hands on hips — Place ! 

5. Raising knees from tiptoe, right— One ! 8—8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

Position ! 

7. Jumping backward — One ! Six or eight times. 

8. Lifting feet backward between desks — One ! 8. 

Hands on hips — -Place ! 

9. Trunk twisting and bending forward, right — One ! 8 — 8. 

Hands on shoulders — Place ! 
10. Trunk bending and arm stretching sideways, right — One ! 
8 — 8. Eepeat. 



4. ARM SWINGING FORWARD TO SHOULDER, ELBOW AND ARM 

SIDEWAYS 

1, swing the arm forward with a full stretch, bend the elbow 
and bring the hand to the shoulder, elbow at shoulder level ; 
2, stretch the elbow sideways as far as possible without throw- 
ing the head forward ; 3, stretch the arm sideways at shoulder 
level, turn the palm outward and push or stretch outward ; 
4, hand down to the side. 

This is a particularly effective exercise for the shoulder 
blades and the chest. 



210 School Gymnastics 

5. KAISING KNEES FORWARD FROM TIPTOE 

1, rise on tiptoe and lift the right knee forward to hip level 
and lower the foot again to position, still standing upon the 
toes ; 2, raise the left knee and lower it to position ; continue 
to alternate the movements of the knees to 8 ; as the foot re- 
turns to position on the eighth count the heels should be low- 
ered. Pupils who cannot maintain their balance with the 
hands on the hips should be allowed to take this exercise with 
hands placed upon the desks as a slight support. 



LESSON IV 6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Arm swinging forward to shoulder, elbow and arm sideways, 

right— One ! 8—8—8. 

Cues. — Forward — hack — stretch — doimi. 
Hands on hips — Place ! 

5. Eaising knees from tiptoe, right — One I 8 — 8. 

6. Head turning and bowing right — One I 8 — 8. 

Position ! 

7. Jumping forward and backward in series, forward — One ! 

Jump eight or ten times. 
Note. — See Eeference Notes. 
Hands on shoulders — Place ! 

8. Trunk twisting and bending forward, right — One ! 8 — 8. 

Note. — See illustration in Lesson VIII a, Seventh 
Year. 

Hands on hips — Place ! 

9. Kneeling, right, and trunk bending sideways — One I 8 — 8. 

— Repeat. 

Cues. — Kneel — bend right (or left) — uj) — bend — up — 
etc. — rise. 



Fifth Year 



Second Half 



211 



6. HEAD TURNING AND BOWING 



1, turn the head to the 
side so that the face looks 
off over the shouklers ; 

2, lower the chin with a 
bowing motion as near to 
the shoulder as possible; 

3, raise the chin ; 4, turn 
the face to the front. The 
shoulders should not move. 
Keep the lips closed. 

This exercise works upon 
all of the neck muscles, 
and affects the circulation strongly. 




9. KNEELING AND TRUNK BENDING SIDEWAYS 

1, move the right foot backward, 
bend the knees and kneel on the 
right knee ; the v^eight should be 
borne by the left knee as the body 
is lowered ; 2, in the kneeling posi- 
tion, bend the trunk to the left 
side ; 3, trunk erect ; continue to 
bend and straighten the trunk to 7 ; 
8, stand, rising with the weight 
upon the left knee. In reversing 
this exercise for the other side, put 
the left foot backward, kneel upon 
the left knee and bend the trunk 
to the right side; the trunk thus 
bends always to the side of the forward knee. 




212 School Gymnastics 

LESSON V& 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

4. Arm swinging forward to shoulder, elbow and arm side- 

ways ; right — One ! 8 — 8 — 8. 

Cues. — Forward — hack — stretch — down. 
Hands on hips — Place ! 

5. Eaising knees from tiptoe, right — One ! 8 — 8. 

6. Head turning and bowing, right — One ! 8 — 8. 

7. Raising knees forward between desks — One ! 8. 

8. Jumping sideways, right — One ! Six times. 

Note. — See Eeference Notes. 
Hands on shoulders — Place ! 

9. Trunk twisting and bending forward, right — One ! 8 — 8. 

Hands on hips — Place ! 
10. Trunk bending sideways, touching floor and stretching arm 
upward, right — One ! 16. 

CvES.—Hight — stretch — left — stretch. 



7. RAISING KNEES FORWARD BETWEEN DESKS 

1, place the hands on the desk as for lifting feet backward, 
and raise the knees forward to hip level ; the lower legs should 
be at right angles to the knees with the toes stretched down- 
ward; be very careful to keep the chest prominent and to 
avoid lifting of the shoulders ; 2, resume a standing position 
with hands at the sides ; land lightly on the toes. 

This exercise brings strongly into action the abdominal 
muscles which raise the legs as well as those of the upper part 
of the body which sustain the weight. 



Fifth Year — Second Half 



213 



10. TRUNK BENDING SIDEWAYS, TOUCHING FLOOR, AND 
STRETCHING ARM UPWARD 

1, bend the trunk sideways to the right and touch the floor 
with the right hand; allow the knees to bend to admit of this ; 
2, rise to an erect position and stretch the right arm upward ; 





3, bend to the left side and touch the left hand to the floor, the 
right returning to the hip ; 4, rise and stretch the left arm up- 
ward ; alternate the directions. Return the hand to the hip 
after stretching on the last count. 

This exercise is one of the most effective for quickening the 
circulation throughout the body, as the largest muscular groups 



214 School Gymnastics 

in both the trunk and thigh are in action. Be sure that the 
upward movement of the arm pulls strongly upon the chest, to 
correct any cramped position that may have been assumed in 
the bending. 

LESSOX VI 6 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

Note. — Stretch both arms forward at shoulder level 
parallel, and with the palms turned inward. 

3. Breathing — Begin ! Four tim^s. 

Position ! 

a. Clapping over head and downward — One ! 16. 

b. Rocking! 8—8. 
Note. — As in Lesson III a. — Hands on hips. 

[c. Combine! 8—8. 

Hands on hips — Place ! 

5. Head turning and bowing, right — One ! 8 — 8. 

6. Vaulting — One! Six times. 

7. Jumping with half turn, right — One ! Six or eight times. 

XoTE. — See Eeference ]^otes. 
Hands on shoulders — Place I 

8. Trunk twisting and bending forward, right— One ! 8—8. 

Hands on hips — Place ! 

9. Trunk bending sideways, touching floor and stretching arm 

upward; right — One! 16. 

Cv:es.— Bight— stretch — left— stretch. 



4. 



3. BREATHING 

While inhaling, move the arms sideways at shoulder level, 
turning the palms downward ; while exhaling, return to the 
forward position, palms facing. 

This movement of the arms lifts and expands the chest. 



Fifth Year — Second Half 



215 



4 a. CLAPPING OVER HEAD AND DOWNWARD 

1, swing the arms up to a full sideways stretch, and clap the 
hands over the head ; be sure to keep the head erect and the 
hips backward; 2, swing the arms downward through the full 
sideways position and clap the hands at arm's length down in 
front ; 3, clap overhead again ; continue to alternate the move- 
ments to 16. 





4 c. COMBINATION OF ROCKING WITH CLAPPING OVER HEAD AND 

KNEE 

1, charge forward with the right foot, trunk erect, and clap 
the hands at full arm's length over the head ; 2, transfer the 
weight. to the rear knee, the front one straight, bend the trunk 



216 School Gymnastics 

slightly forward and clap the hands over the forward knee; 
3, transfer the weight again to the forward foot and clap the 
hands over head ; continue to alternate these movements to 7 ; 
8, position. Both feet should be flat upon the floor throughout 
this exercise. The step should be quite long so as to admit of 
a full bend of the knee. The weight in the terminal positions 
should be carried entirely upon the leg having the bent knee, 
and the other knee should be straight. The eyes should 
follow the hands. 

This is an excellent exercise for stimulating the circulation, 
and, in the upward movement of the arms, for correcting 
posture. 



6 VAULTING 



1, face sideways and place the hands near the center of two 
desks ; rise on the toes and bend the knees, keeping the back 
straight and erect ; 2, vault over the seat, landing on the toes 
wdth bent knees; loosen the grasp and bring the arms to 
position while landing; 3, straighten the knees, heels down; 
4, about face and replace the hands; 5, vault; 6, straighten 
the knees, heels down. See illustrations in Lesson Vila, 
Seventh Year. 

Like all jumping exercises, this one serves both to improve 
the carriage and to give spring and elasticity to the walk. It 
increases the circulation through the strong work done by the 
large muscular groups, especially those of the thigh. 



Fifth Year — Second Half 217 



LESSON VII 6 

1. Stretching. 

2. Marching and vaulting. 

Note. — Vault across the seats at the ends of the 
aisles during the march. 

Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! Six times. 

Position ! 
[ a. Clapping over head and downward — One ! 

4. ' h. Pvocking ! 8—8. 
[c. Combine! 8—8. 

Hands on hips — Place ! 

5. Head bending obliquely backward, right — One ! 8 — 8. 

Note. — As in Lesson II h. 

6. Eaising knees forward between desks — One ! 8. 

7. Jumping forward and backward in series; forward — One ! 

Jump eight or ten times. 
Note. — See Eeference Notes. 
Hands back of head — Place ! 

8. Kneeling, right, and trunk bending sideways — One ! 8 — 8. 

— Repeat. 

Note. — Keep the elbows well to the side, the chest 
high, and the chin drawn inward (head backward) 
during this exercise. 



218 School Gymnastics 



LESSON VIII 6 

1. Stretching. 

2. Marching and vaulting. 
Facings. 

Arms forward — Place! 

3. Breathing — Begin ! Six times, 
a. Clapping over head and downward — One ! 16. 
h. Eocking! 8—8. 
c. Combine ! 8 — 8. 

5. Vaulting — One ! Six or eight times. 

Hands on hips — Place ! 

6. Head bending obliquely backward, right — One ! 8 — 8. 

7. Lifting feet backward, knees forward, and return, between 

desks — One ! 8. 

C UES . — Back — forward — hack — stand. 

8. Jumping in series. Eight or ten times. 

Note. — Vary the directions, forward, backward, 
sideways, and quarter turn. 
Hands on shoulders — Place ! 

9. Trunk bending forward, head backward — One ! 8. 

Note. — As in Lesson III a. Seventh Year. 
10. Kneeling, right, and trunk bending sideways, with arms 
upward — One ! 8 — 8. Repeat. 



Fifth Year — Second Half 219 



7. LIFTING FEET BACKWARD, KNEES FORWARD AND RETURN, 

BETWEEN DESKS 

1, place the hands on the desks and lift the feet backward as 
in previous lessons ; 2, raise the knees forward to hip level ; 
3, return to position of feet backward ; % standing position ; 
the feet remain off the floor from 1 to 4 ; be very careful that 
in this sustained exercise the shoulders are kept well down and 
the chest prominent. 



10. KNEELING AND TRUNK BENDING SIDEWAYS WITH ARMS 

UPWARD 

1, kneel and stretch both arms upward, palms facing inward ; 
2, bend the trunk to the side of the forward knee ; 3, trunk 
erect ; 4, 5, 6, 7, continue the bending and straightening of the 
trunk ; 8, hands on shoulders and rise to position. 



220 School Gymnastics 

LESSON 1X5 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! Six times. 

Hands on hips — Place ! 

4. Arm twisting, right — One ! 8 — 8—8. 

JSToTE. — As in Lesson la. 

5. Kneeling, right — One ! 8 — 8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

On desks — Place ! 
Hands on hips — Place ! 

7. Trunk bending backward— One ! 8. 

Note. — As on page 165. 

Class — Stand ! 

Hands on hips — Place ! 

8. Springing, feet sideways — Start ! 

Note. — See Keference Notes. 
Hands on shoulders — Place ! 

9. Trunk bending forward, head backward — One ! 8. 

10. Kneeling, right, and trunk bending sideways, with arms 
upward — One ! 16 — 16. 

Cues. — Kneel — bend — up — bend — up — etc. — rise. 
Note. — Do not rise until the sixteenth count. 



5. KNEELING 



1, move the right foot backward and kneel on the right or 
rear knee ; 2, rise to standing position, heels together ; 3, kneel 
again as before; 4, 5, 6, 7, repeat; 8, heels together. The 
weight in lowering and raising the body should be upon the 
forward leg, the rear foot serving only to assist in the balance. 
Keep the trunk and head erect. 



Fifth Year — Second Half 221 

This is one of the strongest exercises for increasing the 
circulation, as it brings into vigorous action the large muscles 
of the thigh and leg on the side that bears the weight in 
transition. 



LESSON X& 



1. Stretching. 

2. Marching. 
Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! Six times. 

Hands on hips— Place ! 

4. Arm twisting, right — One ! 8 — 8 — 8. 

5. Kneeling, right — One ! 8 — 8. 

6. Head turning and bowing, right — One ! 8 — 8. 

On desks — Place ! 

Hands back of head — Place ! 

7. Trunk bending backward — One ! 8. 

Note. — As on page 304. 
Class — Stand ! 

8. Running in place, feet backward and knees upward, 

ten counts each — Start! 
Hands on hips — Place ! 

9. Trunk bending forward, head backward — One ! 8. 

10. Trunk bending sideways, touching floor and stretching 
arm upward, right — One ! 16. 

Cues. — Right — stretch — left — stretch. 
Note. — As in Lesson V h. 



222 School Gymnastics 



Sixth Year— First Half 

LESSON la 

For details of preliminaries, stretching, positions of hands, 
marching, etc., see Eeference Notes. 

Class — Stand ! (Monitors open windows.) 
Take distance ! 

1. Stretching. 

2. Marching. 

Note. — In addition to the marching give a review 
drill, in this and succeeding lessons, on various points 
of the tactics. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Position ! 

4. Arm raising sideways, right— One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Charging sideways, right — One ! 8 — 8. 

6. Head bending backward — One ! 8. 

For rowing — Place ! 

7. Rowing— One! 8. 

Class — Stand ! 
Hands on hips — Place ! 
r a. Alternate trunk bending and point step sideways, right 

8. ] —One! 8—8. 
[h. Together! 16. 

Cues. — Right — j'^^^^^^ — left— place. 
Note. — Alternate the directions. 



Sixth Year — First Half 223 

3. BREATHING 

Inhale a deep breath through the nostrils and exhale through 
the mouth. Repeat four times. (See Reference Note 9.) If 
the arms are placed correctly and the hips well back, the chest 
will be thrown forward and upward by the increased curve 
in the spine. This fixed position of the arms tends also to 
hold the shoulders from an exaggerated lifting or shrugging 
during the inhalation. 



4. ARM RAISING SIDEWAYS 

1, raise the arm with a full sweep sideways to the vertical 
position, the palm facing outward when the arm is up ; 2, re- 
turn in the same way to the side. Keep the elbow perfectly 
straight and the head erect. 

This exercise works strongly upon the chest and shoulders, 
expanding and deepening the former. It is one of the best 
exercises for the chest, shoulder blades, and back. 



5. CHARGING SIDEWAYS 

1, charge directly to the right side, the right knee bent and 
carrying all of the weight, the left leg straight and the left foot 
resting wholly upon the floor ; there should be no twisting 
or bending of the trunk of the body ; 2, heels together. See 
illustration. Lesson X a. Seventh Year. 

Before taking this movement classes sliould face to the side 
of the room, so as to charge lengthwise of the aisles ; this 
facing should be done without an extra command, it being an 
understood movement after the preparatory command is heard. 

This exercise, like all charging movements, will effectively 
stimulate the circulation if the step be of sufficient length to 
admit of a deep bend in the knee. 



224 



School Gymnastics 





6. HEAD BENDING BACKWARD 

1, drop the head backward completely relaxed ; 2, raise it 
again, draiviny the chin in. Keep the lips closed. 

This is one of the best exercises for correcting the carriage 
of the head. This result comes entirely from drawing the 
chin in during the upward movement, as that works upon the 
back of the neck, straightening the cervical vertebrae by con- 
tracting the muscles which hold them erect. It also affects 
the circulation as noted for other head exercises. 



7. ROWING 

On the command For ronnng — place ! pupils should sit fac- 
ing sideways, with the feet in the aisles, heels together, feet 
flat upon the floor, knees bent at right angles, and grasp the 
side edges of the desks on either side. 

1, drop backward in a reclined position as far as the arms 
will allow, but with the back in a straight line, the chest 
arched forward, the head dropped backward in a line with the 
trunk, and the chin well drawn in; 2, pull the body forward 



Sixth Year — First Half 



225 



to an erect position 
with a strong move- 
ment of the arms, at 
the same time allowing 
the elbows to spread. 
All of the work should 
be done by the arm, 
shoulder, and back 
muscles. See illustra- 
tions in Lesson VII a, 
Fifth Year. 

This exercise is one 
of the best for cor- 
recting the position of 
the chest and shoulder 
blades. 

Where the school 




Position on Second Count of Rowing 
Correct Position 




Position on Second Count of Rowing; 
Incorrect Position 



furniture is a misfit 
for the pupils, so as 
to raise the shoulders 
above normal height as 
the body resumes the 
erect position, the el- 
bows may be held in 
at the sides (not on the 
desks), instead of be- 
ing allowed to spread. 
Classes should face in 
opposite directions on 
alternate days or 
weeks, so as to avoid 
any possibility of un- 
even development from 
discrepancy in the 



226 School Gymnastics 



heiglit of the furniture. Slight differences in the heights of 
desks may be overcome by building up the lower desk with 
one or two books. The exercise should never be taken where 
these devices fail to bring the shoulders to a level. 



8 a. ALTERNATE TRUNK BENDING AND POINT STEP SIDEWAYS 

1, bend the trunk to the right side ; 2, trunk erect ; 3, point 
step sideways with the right foot ; 4, heels together. 



8 h. TRUNK BENDING AND POINT STEP SIDEWAYS 

1^ bend the trunk to the right side, and at the same time 
take a point step sideways with the right foot ; be careful that 
there is no weight upon the moving foot ; 2, heels together 
and trunk erect. See illustration in Lesson Villa, which 
shows the same exercise with an arm position added. 



Sixth Year — First Half 227 



5. 



LESSON II a 

1. Stretching. 

2. Marching and running. 

Note. — See Reference Notes for running. 
Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Position ! 

4. Arm raising sideways, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 
( a. Charging sideways, right — One! 8 — 8. 
I h. With arms ! 8—8. 

Note. — With both arms stretched upward. 

6. Head bending backward — One! 8. 

For rowing — Place ! 

7. Rowing — One ! 10. 

Class — Stand ! 
Hands on hips — Place ! 
f a. Alternate trunk bending and point step sideways, 

8. \ right— One! 8—8. 
I h. Together ! 16. 

9. Trunk bending forward and head backward — One ! 8. 



228 School Gymnastics 




bb CHARGING SIDEWAYS WITH 
ARMS UPWARD 

1, charge to the right side 
and stretch both arms verti- 
cally upward, palms inward; 
2, heels together and hands on 
hips. 



9. TRUNK BENDING FORWARD, HEAD BACKWARD 

1, bend the trunk directly forward and the head backward; 
2, resume the erect position. The bending should be from the 
hips, not from the waist. Keep the knees stiff and the elbows 
well back to throw the chest forward. Make the distinction be- 
tween bending the head backward and merely running the chin 
forward. See illustration in Lesson I a, Eighth Year. To avoid 
interference pupils should face the side of the room w^ithout 
an extra order when the command is heard for trunk bending, 
and return to the front after the last movement of the exercise. 

This exercise works strongly upon the back muscles which 
flex backward the upper part of the spine and the head, and 
upon those muscles lower down which straighten the torso after 
the bending. This is one of the finest exercises for chest expan- 
sion and for correcting the position of the spine and shoulders. 



4. 



Sixth Year — First Half 229 



LESSON Ilia 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place! 

3. Breathing — Begin ! Four times. 

Position ! 
' a. Arm raising sideways, both — One ! 8. 
h. Charge! 8—8. 

Note. — Charging backward. For this exercise, 
without a special order, place the hands on the 
hips, 
c. Combine ! 8 — 8. 

Hands on hips — Place ! 

5. Head bending backward — One ! 8. 

6. Rising on toes and bending knees — One ! Six times. 

For rowing — Place! 

7. Eowing — One! 10. 

Class — Stand ! 

Hands on hips — Place ! 

8. Trunk bending sideways, right, with left arm upward — One 1 

8—8. 
Hands on shoulders — Place ! 

9. Trunk bending forward — One ! 8. 



3. BREATHING 



In this and succeeding lessons both the inhaling and exhal- 
ing should be through the nostrils. The exhaling should be 
slower than when done through the mouth. 



230 



School Gymnastics 




46. CHARGING BACKWARD 

1, take a step backward, at the 
same time bending the back knee 
and throwing the entire weight 
upon it ; the front knee should be 
straight, both feet flat upon the 
floor and the trunk erect ; 2, heels 
together. 

This exercise employs chiefly 
the thigh and calf muscles, which 
work strongly in sustaining the 
weight of the body upon the bent 
knee. 



4 c. COMBINATION OF CHARGING 
BACKWARD AND ARM RAIS- 
ING SIDEWAYS 

1, charge backward and raise 
both arms sideways; 2, heels to- 
gether and arms down. This is a 
difficult combination to make and 
still keep the movements accurate. 
It should be taken slowly at first, 
and always with care that the 
arms are stretched to their full 
extent, both in the upward and 
downward motion, and that the 
head and trunk are erect. 




Sixth Year — First Half 



231 



6. RISING ON TOES AND BENDING KNEES 

1, rise on the toes ; 2, bend the knees, keeping the heels from 
the floor; 3, straighten the knees; 4, heels down. The trunk 
and head should be held erect throughout this exercise. The 
knees should spread diagonally forward over the toes when 
they are turned slightly outward. The bend of the knees 
should be as deep as the pupils can make it and still retain an 
upright position. After pupils have attained an erect carriage 
and steady balance in this exercise taken in deliberate time, 
the teacher should vary the intervals between the counts, so as 
to increase the difficulty of the exercise by calling for sus- 
tained positions unexpectedly. 

This exercise is admirable both for its cultivation of steady, 
erect carriage of the body, and for the effect upon the circula- 
tion which comes from the 
strong work demanded of the 
heavy muscles of the thigh. 



8. TRUNK BENDING SIDEWAYS 
WITH OPPOSITE ARM UPWARD 

1, bend the trunk to the right 
side, at the same time stretch- 
ing the left arm upward for its 
full length in the direction of 
the head ; 2, trunk erect and 
hand on hip. In bending to 
the left side, stretch the right 
arm upward. 

This combination of the arm 
wdth the trunk exercise in- 
creases the w^ork for the mus- 
cles in the vicinity of the waist, 
as the lever of the moving part 




232 School Gymnastics 

is lengthened. This combination also increases the expansion 
of the chest on the convex side. For this latter reason the 
uplifted arm should always be on the convex side, i.e. the one 
opposite that toward which the trunk is bent. 



9. TRUNK BENDING FORWAKD WITH HANDS ON SHOULDERS 

Especial care will be needed in this exercise to keep the chin 
drawn in so as to lift the chest. Keep the elbows well spread 
and do not allow the weight of the arms to drag the shoulders 
forward. 

This position of the arms with the trunk bending is espe- 
cially good for its corrective effect upon the upper spine and 
shoulder blades. By shifting the weight of the lever it also 
serves to make stronger than in the previous trunk bending 
forward the work for the muscles which raise the trunk to an 
erect position. 



Sixth Year — First Half 233 

LESSON IV a 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Position ! 
r a. Arm raising sideways, both — One ! 8. 

4. j 6. Charge ! 8—8. 
Ic. Combine! 8—8. 

5. Rising on toes and bending knees, with arms sideways and 

upward — One ! 16. 

Hands on hips — Place! 

6. Head turning, right— One! 16 — 16. 

7. Lifting feet backward between desks— One! 8. 

Hands on hips — Place! 

8. Trunk bending and point step sideways, right — One ! 8 — 8. 

Eepeat. 
Hands on shoulders — Place ! 

9. Trunk bending forward — One ! 8. 



5. EISING ON TOES AND BENDING KNEES WITH ARMS SIDEWAYS 

AND UPWARD 

1, rise on the toes and raise the arms sideways to shoulder 
level, palms downward; 2, bend the knees and stretch the 
arms vertically upward, palms facing inward ; 3, stretch the 
knees and lower the arms again sideways to shoulder level, 
with the palms downward ; 4, heels together and arms down 
to position. 

If the head and trunk are kept throughout in an erect posi- 
tion, this exercise is one of the most effective for cultivating a 
good carriage and for improving the position of the chest and 



234 



School Gymnastics 



shoulder blades. It also has a very stimulating effect upon 
the circulation through the heavy work done by the muscles of 
the thighs. 

6. HEAD TURNING 

• 

1, turn or rotate the head to the side so that the face looks 
off over the shoulder ; 2, increase the pressure by trying to 
twist farther ; 3, relax, still facing the side ; 4, return to the 
front. Keep the shoulders squarely to the front throughout. 




Correct Position 



7. LIFTING FEET BACKWARD BETWEEN DESKS 

1, place the hands on the desks on eitlier side of the aisle 
and lift the feet backward with the knees together, ankles 
stretched and thighs vertical ; 2, return to position, landing 



Sixth Year — First Half 



235 



lightly on the toes. The body should be held steadily, not 
allowed to swing back and forth. To avoid such a swinging 
movement the pupils should step forward between the hands 



before lifting the feet. 



The legs when raised should be at 




Incorrect Position 

right angles to the thigh. A crucial point to observe is that 
the shoulders be not pushed upward when the weight of the 
body is suspended on the arms. To avoid this, pupils should 
make an especial effort to throw the chest forward and draw 
the chin in while the feet are off the floor. Should such a 
position be impossible for any pupils, they should not be 
required to repeat the exercise as many times as the rest of the 
class. In some instances it may be wise to return to the row- 
ing exercise until the arms are stronger. The desks on which 
the hands are placed should be of equal height. Should there 



236 School Gymnastics 

be any discrepancy it may be remedied by the placing of one 
or two books on the lower desk. The hands should be placed 
with the fingers pointing slightly outward and forward, away 
from the pupil. 



LESSON Va 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Position ! 

4. Arm raising forward and sideways alternately, both — One ! 

16. 

Cues. — Forward — down — side — down. 
Hands on hips — Place ! 

5. Charging forward and backward alternately, right — One ! 

16—16. 

Cues. — Charge — place — hack — place, 

6. Eising on toes and bending knees wdth arms sideways and 

upward — One ! 16. 

7. Head turning, right — One ! 16 — 16. 

8. Lifting feet backward between desks — One ! 8. 

9. Jumping in place — One ! Four times. 

Note. — See Keference Notes. 
Hands on shoulders — Place ! 

10. Trunk bending forward — One ! 8. 

Hands on hips — Place ! 

11. Trunk twisting, bending to floor and stretching upward; 

right— One ! 16. 

Cues. — Step — ticist — front — twist — front — etc, — 
place. 



Sixth Year — First Half 237 



3. BREATHING 

1, while inhaling, raise the arms straight outward and up- 
ward at the sides to shoulder level ; while exhaling sink the 
arms again to position. The breathing should be through the 
nostrils both ways. 

This arm action expands the ribs and so cultivates inter- 
costal breathing. 



4. ARM RAISING FORWARD AND SIDEWAYS ALTERNATELY 

1, raise both arms forward and upward to the vertical posi- 
tion ; 2, lower them forward and downward to position ; 

3, raise them sideways to the vertical position, palms outward; 

4, lower them sideways to position at the sides. Stretch the 
arms hard as they move and keep the head erect. 

This succession of movements is admirable for the chest, 
expanding its three dimensions. It also works strongly upon 
the shoulder blades and back. 



5. CHARGING FORWARD AND BACKWARD ALTERNATELY 

1, charge forward ; 2, heels together ; 3, charge backward 
with the same foot; 4, heels together. Keep the shoulders 
squarely to the front. 

This is a strong exercise for the calf, thigh, and hip, and for 
cultivating an erect carriage of the upper part of the body. It 
has a strong effect upon the circulation. 



238 



School Gymnastics 





11. TRUNK TWISTING, BENDING TO FLOOR AND STRETCHING 

UPWARD 

1, twist the trunk to the right and bend the knees enough to 
allow the finger tips to touch the floor on the right side ; the 
back may be arched for this ; 2, trunk erect and hands on hips ; 
3, stretch both arms upward, bending the head backward and 
looking upward in the direction of the hands ; 4, hands on hips. 
Alternate the sides for the bending. Face the front on the last 
count. 

This exercise is particularly effective for the circulation and 
for quickening sluggish action of the central organs. 



4. 



Sixth Year — First Half 239 

LESSON Via 



1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Position ! 
a. Arm raising forward and sideways alternately, both- 
One ! 16. 
h. Charge! 8—8. 

Cues. — Forward — place — hack — place, 

Note. — Hands on hips. 
c. Combine! 8—8. 

Cues. — Forward — place — hack — place. 

Hands on hips— Place ! 

5. Head turning, right — One ! 8 — 8. 

6. Vaulting — One ! Four times. 

Hands on hips — Place ! 

7. Raising knees forward alternately in quick time, right — 

One ! 16. 

Arms bent at shoulder level — Place ! 

8. Trunk bending forward and arm stretching sideways— One ! 

8. — Repeat. 

Cues. — Forward — stretch — hend — stretch — hend — etc, 
— up. 

Hands on hips — Place ! 

9. Trunk twisting, bending to floor and stretching upward; 

right— One! 18. 



4 c. COMBINATION OF CHARGING FORWARD AND BACKWARD 
AND ARM RAISING FORWARD AND SIDEWAYS 

1, charge forward and raise both arms forward; 2, heels 
together and arms down; 3, charge backward and raise the 
arms sideways; 4, heels together and arms down. 



240 School Gymnastics 

If taken with straight elbows and head, this is one of the best 
possible combinations for all-over work, and especially for gen- 
eral postural correction. 

6. VAULTING 

1, face sideways and place the hands on the edges near 
the center of two desks; rise on the toes and bend the knees, 
keeping the back straight; 2, vault over the seat, landing on 
the toes with bent knees ; loosen the grasp and bring the arms 
to position while landing; 3, straighten the knees and put 
the heels down ; 4, about face and replace the hands ; 5, vault. 
See illustrations in Lesson YII a, Seventh Year. 

Like all jumping exercises, this one serves both to improve 
the carriage and to give spring and elasticity to the walk. It 
increases the circulation through the strong work done by the 
large muscular groups, especially those of the thigh. 



7. RAISING KNEES FORWARD ALTERNATELY IN QUICK TIME 

1, raise the knee forward to hip level, the lower leg at right 
angles with the thigh and the toe depressed ; lower the foot to 
position on the same count. The knees should be alternated. 

This exercise has a strong effect upon the circulation, and 
should be taken rapidly to insure that result. Keep an erect 
posture throughout. - 

8. TRUNK BENDING FORWARD AND ARM STRETCHING SIDEWAYS 

1, bend the trunk forward with the head backward ; 2, hold- 
ing the trunk in the forward position, stretch the arms side- 
ways ; 3, bend the arms again ; continue to bend and straighten 
the arms to 7 ; 8, trunk erect. See illustration in Lesson III a, 
Eighth Year. 

This exercise is especially effective for contracting the shoul- 
der blades and the muscles of the back which hold the upper 
part of the body in a good position. 



4. 



Sixth Year — First Half 241 

LESSON Vila 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Being ! 4 — 4. Four times. 

Position ! 
a. Arm raising forward and sideways alternately, both — 

One! 16. 
6. Charge! 8—8. 

N^OTE. — Hands on hips. 
c. Combine! 8 — 8. 

Hands back of head — Place ! 

5. Raising and stretching knee forward right — One ! 8 — 8. 

Cues. — Raise — stretch — bend — stretch — etc. — place. 
Hands on hips — Place ! 

6. Head bending sideways, right — One ! 8 — 8. 

7. Vaulting — One ! Six or eight times. 

Class — Stand ! 
On desks — Place ! 
Hands on hips — Place ! 

8. Trunk bending backward — One! 8. 

Class — Stand ! 

Arms bent at shoulder level — Place ! 

9. Trunk bending forward and arm stretching sideways — One ! 

8. — Repeat. 



3. BREATHING 



The teacher will count four for inhaling as the arms are 
raised and four for exhaling as they sink. The arm motion 
should be a steady sweep, not halting at each count. 

The counting gives opportunity for more definite control of 
the respiratory movements. 



242 School Gymnastics 

5. KAISING AND STRETCHING KNEE FORWARD 

1, raise the knee forward until the thigh is at right angles to 
the trunk, the lower leg at right angles to the thigh ; 2, stretch 
the leg forward until it is straight • its height will vary with 
different pupils and for most will slope somewhat downward 
from a horizontal plane ; 3, bend the knee again ; 4, stretch 
the leg ; continue to 7 ; 8, heels together. The toe should be 
depressed throughout. Keep the trunk erect and the shoul- 
ders squarely to the front. In crowded classes pupils should 
face to the side of the room or obliquely to one corner of the 
room for these movements. 

This exercise has a strong effect upon the thigh and leg mus- 
cles, besides bringing the abdominal muscles into action, and 
serving as an admirable balance movement. 



6. HEAD BENDING SIDEWAYS 

1, bend the head to the side as though to touch the ear to the 
shoulder, though it will not bend so far; 2, return to the erect po- 
sition. The shoulders should be kept perfectly still throughout 
— no shrugging. See illustration in Lesson YIII a, Fifth Year. 

This exercise, like all head movements, accelerates the circu- 
lation to and from the brain. 



8. ON DESKS, TRUNK BENDING BACKWARD 

At the command On desks— Place! pupils should slip up on 
the desks, facing the rear of the room. Jumping up should be 
avoided. The toes should be caught under the edge of the chair 
or raised seat, or braced against the latter. In no case should a 
pupil take the bending exercise without this bracing of the feet. 

1, bend the trunk slightly backward, keeping the chest well 
arched forward, the head and chin drawn backward to con- 
tinue the line of the trunk ; 2, resume the erect position. See 
illustrations in Lesson V h, Fourth Year. 



Sixth Year -First Half 243 

This exercise is for strengthening the abdominal muscles, 
and for that reason is one of the most important in the course. 
A test of strength is the steadiness with which the exercise is 
taken. Pupils should not be allowed to bend backward as far 
as possible. 

LESSON Villa 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin ! 4 — 4. Four times. 

Hands on shoulders — Place ! 

4. Arm stretching upward and flexing, right — One ! 8 — 8 — 8. 

Cues. — Up — flex — up— flex — etc, — shoulder. 
Hands on hips — Place ! 

5. Point step backward and dip step forward, right — One ! 8 — 8. 

C UES . — Back — forivard — hack— forward — etc, — place. 
Hands back of head — Place ! 

6. Eaising and stretching knee forward, right — One ! 8 — 8. 

Kepeat. 

Hands on hips — Place ! 

7. Head bending sideways, right — One! 8 — 8. 

Position ! 

8. Jumping with quarter turn, right — One ! Four times. 

XoTE. — See Eeference Notes. 
On desks — Place ! 
Hands on hips — Place ! 

9. Trunk bending backward — One ! 16. 

Class — Stand ! 

Hands back of head — Place ! 

10. Stepping forward and trunk twisting, right — One ! 8 — 8. 

Hands on hips — Place ! 

11. Trunk bending and point step sideways, right, with left 

arm in half circle— One ! 8 — 8. 



244 



School Gymnastics 



4. ARM STRETCHING UPWARD AND FLEXING 

1, stretch the arm vertically upward, palm inward ; 2, clinch 
the hand and draw the forearm down, bending the elbow so as 
to flex the arm strongly ; the upper arm should be in a hori- 
zontal position when the arm is flexed; 3, stretch the arm 
again upward ; 4, 5, 6, 7, continue to alternate the flexing and 
stretching ; 8, hands on shoulders. See illustration in Lesson 
VII a, Seventh Year. 

This exercise strengthens the arm muscles, particularly the 
biceps, but a more important effect is the expansion of the 
chest which comes from the stretching movements upward and 
the sustaining of the arms at shoulder level during the flexing. 



5. POINT STEP BACKWARD AND DIP STEP FORWARD 

1, point step backward ; 2, with the same foot and without 
bringing the heels together, dip step forward; 3, point step back- 
ward again ; 4, 5, 6, 7, continue to alternate 
^^^ the two movements as above; 8, heels 

fl^i together. Keep the shoulders erect and 

Jlfflf squarely to the front. Be sure that no 

weight is carried by the moving foot. 

This exercise requires strong thigh work 
of the stationary limb, and is very effective 
for balance work, as it requires careful con- 
trol to keep the weight where it should be. 




Correct Position 



10. STEPPING FORWARD AND TRUNK 
TWISTING 

1, step forward with the right foot, the 
weight equal; 2, twist the trunk to the 
right side ; 3, twist to the front ; 4, twist 
again to the right; 5, 6, 7, continue the 
twisting; 8, heels together. In repeating 
this exercise on the opposite side, step 



Sixth Year — First Half 



245 



forward with the left foot and twist the 
trunk to the left. Be sure that the 
elbows are kept well back and the head 
pressed back hard against the hands, 
with chin drawn in during this exercise. 
If so taken, it will have an admirable 
effect upon the posture of the upper part 
of the body, as well as a stimulating 
effect upon the circulation. 



11. TRUNK BENDING AND POINT STEP 
SIDEWAYS, WITH ARM IN HALF 
CIRCLE 

While bending the trunk and extend- 
ing the foot raise the opposite arm in 
a half circle over the head. In bend- 
ing to the 





Incorrect Position 



left the 

right arm is raised, and vice versa. 
Alternate the bending from left 
to right in this last combination. 

The lifting of the arm increases 
the work of the waist muscles by 
lengthening the working lever. 
Combined with the narrow base 
this makes a particularly strong 
exercise and one difficult of cor- 
rect execution. 



246 School Gymnastics 

LESSON IX a 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin ! 4 — 4. Six times. 

Hands on shoulders— Place ! 

4. Arm stretching upward and flexing, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Point step backward and dip step forward, right — One ! 

16—16. 

6. Raising and stretching knee forward, right — One ! 8 — 8. 

Repeat. 

7. Head bending obliquely backward, right— One ! 8 — 8. 

Position I 

8. Jumping forward and backward in series. Jump eight or 

ten times. 

Note. — See Reference Notes. 
On desks — Place ! 
Hands on hips — Place ! 

9. Trunk bending backward — One ! 16. 

Class — Stand ! 

Hands back of head — Place ! 

10. Stepping forward and trunk twisting, right — One I 8 — 8. 

Hands on hips — Place ! 

11. Trunk bending and point step sideways, right, left arm in 

half circle — One ! 8 — 8. Repeat. 



7. HEAD BENDING OBLIQUELY BACKWARD 

1, rotate the head to the right and bend the head obliquely 
backward midway between the spine and the left shoulder; 
raise the head, drawing the chin in as from the direct backward 
bending; 4, 5, 6, 7, repeat the backward bending and upward 
stretching ; on the eighth count rotate the head to the normal 
position. 



Sixth Year — First Half 247 

This exercise is effective for overcoming the forward carriage 
of the head which is characteristic of the student. 



LESSON Xa 

1. Stretching. 

2. Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin ! 4 — 4. Six times. 

Hands on shoulders — Place ! 

4. Arm stretching upward and Hexing, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Point step backward and dip step forward, right — One ! 

16—16. 

6. Head bending obliquely backward, right — ^One ! 8 — 8. 

7. Raising knees forward between desks — One ! Four times. 

8. Jumping forward and backward in series. 

Jump eight or ten times. 
Hands back of head — Place ! 

9. Stepping forward and trunk twisting, right — One ! 8 — 8. 

Hands on hips — Place ! 
10. Trunk bending and point step sideways, right, left arm in 
half circle— One I 16—16. 



7. RAISING KNEES FORWARD BETWEEN DESKS 

1, place the hands on the desks as for lifting feet backward 
and raise the knees forward to hip level ; the lower leg should 
be at right angles to the knee with the toes stretched down- 
ward. Be very careful to keep the chest prominent and to 
avoid lifting of the shoulders ; 2, resume standing position 
with hands at the sides ; land lightly on the toes. 

This exercise brings strongly into action the abdominal 
muscles which raise the legs as well as those which sustain 
the weight. 



Sixth Year — Second Half 

LESSON lb 

For details of preliminaries, stretching, positions of hands, 
marching, running, etc., see Reference Notes. 
Class — Stand ! (Monitors open windows.) 
Take distance ! 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place ! 

4. Arm swinging, right — One ! 8 — 8—8. 

Hands on hips — Place ! 

5. Raising and stretching knee forward and backward, right — 

One ! 16—16. 

Cues. — Up — foriuard — iq^ — back — etc. — j^^^^^^- 

6. Head bending obliquely backward, right — One ! 8 — 8. 

On desks — Place ! 

Hands back of head — Place ! 

7. Trunk bending backward — One ! 8. 

Class — Stand ! 

Hands on shoulders — Place ! 

8. Trunk bending sideways, right— One! 16—16. 



3. BREATHING 



Eaise the arms sideways to shoulder level while inhaling; 
lower them to position while exhaling. 

248 



Sixth Year — Second Half 



249 



4. ARM SWINGING 

1, stretch the arm to the side, palm upward ; 2, swing it up 
to a vertical position, bend the elbow and lower the whole arm to 
a horizontal position, the forearm 
in front of the chest and bent at 
right angles to the upper arm ; 
o, straighten the arm again to the 
vertical position and carry it on 
out to the side stretching as in 1 ; 
4, 5, 6, 7, continue the swinging as 
in 2 and 3 ; 8, hand on shoulder. 
When both arms are used, have 
the right over the left when in 
front of the chest. Keep the head 
erect. 

This is one of the best exercises 
for the muscles of the shoulders 
and upper back. It is particularly 
effective for the shoulder blades. 
In teaching this exercise have 
each pupil feel the action of his 
own shoulder blades by placing 

one hand on the back while the opposite arm moves. Note 
how this action of the blade is lost if the upper arm does not 
reach the full vertical position. When both arms swing 
upward and outward in the exercise, draw the shoulder blades 
backward toward each other as close as possible. 




5. EAISING AND STRETCHING KNEE FORWARD AND BACKWARD 

ALTERNATELY 



1, raise the knee to hip level, the lower leg at right angles to 
the thigh; 2, stretch the leg forward, the toe pointing obliquely 



250 School Gymnastics 

downward ; 3, bend the knee again as in 1 ; 4, stretch the leg 
backward ; 5, bend the knee again to hip level ; 6, stretch for- 
ward; 7, bend at hip level; 8, stretch backward; continue to 
15; 16, heels together. See illustrations in Lesson II a, Eighth 
Year. 

6. HEAD BENDING OBLIQUELY BACKWARD 

1, rotate the head to the right; 2, bend the head obliquely 
backward, midway between the spine and the left shoulder; 
3, raise the head, drawing the chin in as from the direct back- 
ward bending; 4, 5, 6, 7, repeat the backward bending and 
upward stretching ; 8, rotate the head to the normal position. 



7. TRUNK BENDING BACKWARD ON DESKS WITH HANDS BACK OF 

HEAD 

This exercise is performed the same as the trunk bending 
backward on page 165, the difference being in the position 
of the hands, which increases the leverage, and so calls for 
stronger work from the abdominal muscles. Be sure to keep 
the elbows back, the head well braced back against the hands 
with the chin drawn in, the chest prominent, and the back and 
head in line. See illustration in Lesson V 6, Seventh Year. 

If this exercise should be too difficult for pupils to perform 
without excessive trembling, they should take it for the first 
week with the hands on the hips. In the fall term this should 
be done anyway. 



8. TRUNK BENDING SIDEWAYS WITH HANDS ON SHOULDERS 

1, bend the trunk to the side ; 2, trunk erect. Especial care 
will be needed to keep the elbows widely spread, so as not to 
contract the chest with any forward drooping of the arms. 



Sixth Year — Second Half 261 



LESSON lib 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Six times. 

Hands on shoahiers — Place ! 

4. Arm swinging, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Raising and stretching knee forward and backward, right— 

One ! 8—8. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping sideways, right — One ! Six to ten times. 

Note. — See Reference Notes. 

On desks — Place ! 

Hands back of head — Place ! 

8. Trunk bending backward — One ! 8. 

Class — Stand ! 

Arms bent at shoulder level — Place ! 

9. Stepping forward and trunk twisting, right, with arm 

stretching sideways — One ! 16 — 16. 

Cues. — Step — timst — arms — bend — arms — bend — 
front — place. 



252 



School Gymnastics 



6. HEAD BENDING SIDEWAYS 

1, bend the head to the side as though to touch the ear to 
the shoulder, though it will not bend so far ; 2, return to the 
erect position. The shoulders should be kept perfectly still 
throughout — no shrugging. See illustration in Lesson VIII a, 
Fifth Year. 




9. STEPPING FORWARD AND TRUNK TWISTING WITH ARM 
STRETCHING SIDEWAYS 

1, step forward with the right foot ; 2, twist the trunk to the 
right side ; 3, holding the position, stretch the arms sideways ; 
4, bend the arms; 5, stretch the arms; 6, bend the arms; 
7j twist to the front ; 8, heels together. 



Sixth Year — Second Half 253 

LESSON lllh 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Six times. 

Hands on shoulders — Place ! 

4. Arm swinging, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Eaising and stretching knee forward and backward, right — 

One ! 8—8. 

6. Head bending obliquely forward and backward, right — 

One ! 8—8. 
Position ! 

7. Jumping sidew^ays in series, right — One ! Jump eight or 

ten times. 

On desks — Place ! 

Arms upward — Place ! 

Note. — Stretch the arms vertically upward. 

8. Trunk bending backward — One ! 8. 

Class — Stand ! 

Arms bent at shoulder level — Place ! 

9. Stepping forward and trunk twisting, right, with arm 

stretching sideways — One ! 8 — 8. 
Hands on shoulders — Place ! 
10. Trunk bending forward — One ! 8. 



6. HEAD BENDING OBLIQUELY FORWARD AND BACKWARD 

1, bend the head obliquely forward to the left; 2, bend it 
backward in the opposite direction; 3, bend again forward; 
4, o, 6, 7, continue to alternate the forward and backward 
movements in the oblique direction ; 8, turn the head to the 
front to the normal position. 



254 School Gymnastics 

8. TRUNK BENDING BACKWARD ON DESKS WITH ARMS UPWARD 

Keep the chest prominent and the head and arms in a line 
with the trunk. The lengthening of the working lever by the 
stretching of the arms upward increases the work required of 
the abdominal muscles by previous exercises of this kind. See 
illustrations in Lesson IX h. Eighth Year. 



9. TRUNK BENDING FORWARD WITH HANDS ON SHOULDERS. 

1, bend the trunk forward; 2, trunk erect. Especial care 
will be needed in this exercise to keep the chin drawn in so as 
to lift the chest. Keep the elbows well spread and do not 
allow the weight of the arms to drag the shoulders forward. 
See illustration in Lesson III a. Seventh Year. 



LESSON IV & 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Six times. 

Hands on shoulders — Place ! 

4. Elbows forward and backward — One ! 16. 

Hands on hips — Place ! 

5. Rocking, right forward — One ! 16 — 16. 

6. Head bending obliquely forward and backward, right — One ! 

8—8. 

On desks — Place ! 
Arms upward — Place ! 

7. Trunk bending backward — One ! 8. 

Class — Stand ! 

8. Jumping sideways in series, right — One ! Eight or ten 

times. 

Hands on hips — Place ! 

9. Trunk bending sideways, right, left arm upward — One! 

8—8. 



Sixth Year — Second Half 255 

4. ELBOWS FORWARD AI^D BACKWARD 

1, move the elbows forward to a position at right angles 
with the axis of the slioulders ; 2, move the elbows backward 
as far as they can be placed, making at the same time a strong 
effort to draw the chin in and the head slightly backward. 
The elbows should drop a little below a horizontal position. 

This exercise serves to flatten the shoulder blades upon the 
back, and with the accompanying movement of the head should 
result in an increased expansion and elevation of the chest. 



5. ROCKING 



1, charge forward with the right foot ; 2, without changing 
the position of the feet upon the floor, straighten the knees, 
transfer the weight to the rear foot and bend the rear knee ; 
3, straighten the knees and transfer the weight again to the 
forward foot, with the forward knee bent in the charging 
position ; continue to transfer the weight by a rocking move- 
ment from one bent knee to the other, to 7 ; 8, heels together. 
Keep the shoulders squarely to the front and the trunk erect. 

This exercise works strongly upon the thigh muscles if the 
step is sufficiently long, and through their action stimulates the 
circulation and respiration. 



9. TRUNK BENDING SIDEWAYS WITH OPPOSITE ARM UPWARD 

1, bend the trunk to the right side, at the same time stretch- 
ing the left arm upward for its full length in the direction of 
the head ; 2, trunk erect and hand on hip. In bending to the 
left side, stretch the right arm upward. See illustration in 
Lesson III a. 



256 



School Gymnastics 



LESSON V6 

1. Stretching. 

2. Marching. 
Facings. 

Arms forward — Place! 

Note. — Stretch both arras forward at shoulder level, 
parallel, and with the palras turned inward. 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place! 

4. Elbows forward and backward — One ! 8. 
a. Eocking, right — One ! 8 — 8. 

Note. — Place the hands on the hips for the rock- 
ing. 
. b. With arms! 8—8. 

Cues. — Out — hacTx: — out — hack — etc. — 2)lace. 

Note. — Combination of rocking with arm swinging. 

Position ! 

6. Running in place, knees upward — Start ! 

Note. — See Refereuce Notes. 
Hands on hips — Place ! 

7. Head bending sideways, right — One ! 8 — 8. 

On desks — Place! 
Arms upward — Place! 

8. Trunk bending backward — One! 8. 

Class — Stand ! 

9. Jumping with half and quarter turns in series ; half turn, 

right — One! Jump eight or ten times. 

Note. — See Reference Notes. 

Hands on hips — Place! 
10. Arm stretching upward and trunk bending sideways, 
right— One! 8—8. 

Cues. — Anns — bend — up — bend — etc. — place. 



A 



Sixth Year — Second Half 



257 



3. BREATHING 



While inhaling, move the arms sideways at shoulder level, 
turning the palms downward ; while exhaling return them to 
the forward position, palms facing. 



5 b. COMBINATION OF ROCKING AND ARM SWINGING 

1, charge forward for the rocking and stretch both arms side- 
ways, palms upward ; 2, bend the back knee and swing the arms 
up through the vertical position and bend them across the chest ; 
3, return to the forward charge with the arms stretched to 
the side ; 4, 5, 6, 7, continue to alternate the arm w^ork and 
the forward and backward knee bendings as in 1 and 2 ; 
8, heels together and hands on shoulders. 

This combination makes one of the strongest all-over exer- 
cises and one of the best for 
postural correction. 

10. ARM STRETCHING UPWARD 
AND TRUNK BENDING SIDEWAYS 

1, stretch both arms upward 
with palms facing inward ; 

2, keeping the arms in the 
same relation to the trunk, 
bend the latter to the side ; 

3, trunk erect ; continue to 
bend and straighten the trunk 
to 7 ; 8, hands on hips. 

This combination of the arm 
position and trunk movement 
makes still more difficult than 
in previous exercises of the 
kind the work for the waist 
muscles. 




258 School Gymnastics 



LESSON VI h 

1. Stretching. 

2. Marching and running. 

Facings. 

Arms forward — Place ! 

3. Breathing — Begin! Four times. 

Hands on shoulders — Place ! 
r a. Arm swinging, right — One ! 8 — 8 — 8. 

4. -j h, Eocking ! 8 — 8. (Hands on hips.) 
[c. Combine! 8—8. 

Hands on hips — Place ! 

5. Head bending sideways, right — One ! 8 — 8. 

6. Lifting feet backward, knees forward and return, between 

desks — One ! 8. 

7. Jumping with half and quarter turns in series. Jump eight 

or ten times. 

Hand on hips — Place ! 

8. Arm stretching upward and trunk bending sideways, right 

_One ! 8—8. 

Arms bent at shoulder level — Place ! 

9. Trunk bending forward and arm stretching sideways — One ! 

8—8. Pvepeat. 



6. LIFTING FEET BACKWARD, KNEES FORWAKD AND RETURN 

BETWEEN DESKS 

1, place the hands on the desks and lift the feet backward 
as in previous lessons ; 2, raise the knees forward to hip level ; 
3, return to position of feet backward; 4, standing position; 
the feet remain off the floor from 1 to 4 ; be very careful that 
in the sustained exercise the shoulders are kept well down 
and the chest prominent. 



Sixth Year — Second Half 259 



9. THUNK BENDING FORWARD AND ARM STRETCHING SIDEWAYS 

1, bend the trunk forward with the head backward; 2, hokl- 
ing the trunk in the forward position, stretch the arms side- 
ways ; 3, bend the arms again ; continue to bend and straighten 
the arms to 7 ; 8, trunk erect. See ilhistration in Lesson III a, 
Eighth Year. 



LESSON VII h 



1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! Six times. 

Hands on shoulders — Place ! 
f a. Arm swinging, right — One ! 8 — 8 — 8. 

4. \ b. Pocking! 8 — 8. (Hands on hips.) 
[ c. Combine ! 8 — 8. 

Position ! 

5. Rising on toes and bending knees with arms sideways and 

upward — One ! 66. 

Hands on hips — Place ! 

6. Head bending backward — One ! 8. 

7. Lifting feet backward, knees forward and return, between 

desks—One! 12. 

Hands on hips — Place ! 

8. Trunk bending forward with arms sideways and clapping 

over head — One ! 66. 

9. Trunk twisting, bending to floor and stretching upward, 

right— One ! 16. 



260 School Gymnastics 

5. RISING ON TOES AND BENDING KNEES WITH ARMS SIDEWAYS 

AND UPWARD 

1, rise on the toes and raise the arms sideways to shoulder 
level, palms downward; 2, bend the knees and stretch the 
arms vertically upward, palms facing inward; 3, stretch the 
knees and lower the arms again sideways to shoulder level, 
with the palms downward; 4, heels together and arms down 
to position. 

6. HEAD BENDING BACKWARD 

1, drop the head backward completely relaxed; 2, raise it 
again, drawing the chin in. Keep the lips closed. See illustra- 
tions and fuller explanation in Lesson I a. 



8. TRUNK BENDING FORWARD WITH ARM STRETCHING SIDEWAYS 
AND CLAPPING OVER HEAD 

1, bend the trunk forward, drawing the chin inward and 
head backward ; at the same time stretch the arms sideways in 
a line with the shoulders, palms to the front ; 2, clap the hands 
over the head ; 3, extend the arms again to the side ; 4, trunk 
erect and hands on hips. See illustrations on page 351 for 
position of trunk and arms. 

This is an admirable exercise for correcting the position of 
the shoulder blades, spine, and chest. 



9. TRUNK TWISTING, BENDING TO FLOOR AND STRETCHING 

UPWARD 

1, twist the trunk to the right and bend the knees enough to 
allow the finger tips to touch the floor on the right side; the 
back may be arched for this ; 2, trunk erect and hands on hips ; 
3, stretch both arms upward, bending the head backward and 
looking upward in the direction of the hands; 4, hands on 
hipn. Alternate the sides for the bending. See illustrations 
in Lesson Y a. 



Sixth Year — Second Half 261 

. cj^ ^ T.- LESSON VIII 6 

1. Stretching. 

2. Marching. 
Facings. 

Arms forward — Place! 

3. Breathing — Begin ! Six times. 

Position ! 

4. Arm raising forward and sideways alternately, both — One ! 

16. 

Hands on hips — Place ! 

5. Charging forward and backward, right — One ! 8 — 8. 

Position ! 

6. Jumping in series; forward— One! Jump ten or twelve 

times. 

Note. — Forward, backward, sideways, quarter and 
half turns. 

Hands on hips — Place ! 

7. Head bending backward — One ! 8. 

Position ! 

8. Eunning in place, knees upward — Start ! 

Hands on hips — Place ! 

9. Trunk bending forward with arms sideways and clapping 

over head — One ! 16. 
10. Arm stretching upward and trunk bending sideways, 
right— One ! 8—8. 

Note. — As in Lesson Yh, 



4. ARM RAISING FORWARD AND SIDEWAYS ALTERNATELY 

1, raise both arms forward and upward to the vertical posi- 
tion ; 2, lower them forward and downward to position ; 

3, raise them sideways to the vertical position, palms outward ; 

4, lower them sideways to position at the sides. Stretch the 
arms hard as they move and keep the head erect. 

This succession, of movements is admirable for the chest, 
expanding its three dimensions. It also works strongly upon 
the shoulder blades and back. 



262 School Gymnastics 

5. CHARGING FORWARD AND BACKWARD 

1, charge forward with the right foot ; 2, charge backward 
with the same foot ; the impetus for the backward movement 
should be a strong push from the ball of the foot; the foot 
should not drag or scuff over the floor in transition from the 
forward to the backward charging position. To avoid this the 
knee should be slightly bent ; this bending of the knee will 
come naturally and will probably need no special mention. 



LESSON 1X6 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms forw^ard — Place ! 

3. Breathing — Begin ! Six times. 

Position ! 

4. Arm raising forw^ard and sideways alternately, both — One ! 

16. 

Hands on hips — Place ! 

5. Charging forward and backward, right — One ! 16 — 16. 

6. Head bending backward — One ! 8. 

7. Jumping, feet sideways alternately, right — Start! 10 to 

20 counts. 

Note. — See Eeference Notes. 

8. Vaulting — One ! Pour to six times. 

Note. — See page 283. 
Hands on hips — Place ! 

9. Trunk bending forward with arms sideways and clapping 

over head — One ! 16. 
10. Trunk twisting, bending to floor and stretching upw^ard, 
right — One ! 16. 

Note. — As in Lesson VII 6. 



Sixth Year — Second Half 263 

LESSON X6 



1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

3. Breathing — begin ! Six times. 

Position ! 

4. Arm raising forward, bending at shoulder level, stretching 

sideways and downward ; both — One ! 16. 
Hands on hips — Place ! 

5. Raising and stretching knee forward and backward, right 

_One ! 8—8. 

Note. — As in Lesson 16. 

6. Head bending backward — One ! 8. 

7. Jumping, feet sideways alternately, right — Start ! 10 to 

20 counts. 

8. Lifting feet backward, knees forward and return, between 

desks— One ! 12. 

Note. — As in Lesson VI h. 
Hands on hips — Place ! 

9. Trunk bending forward with arms sideways and clapping 

over head — One ! 16. 
10. Trunk twisting, bending to floor and stretching upward, 
right — One ! 16. 



4. ARM RAISING FORWARD. BENDING AT SHOULDER LEVEL, 
STRETCHING SIDEWAYS AND DOWNWARD 

1, raise both arms forward to shoulder level, palms facing 
inward ; 2, bend the arms at shoulder level, as in the position 
described in Eeference Notes under the title of ^^ Arms bent at 
shoulder level''; 3, stretch the arms sideways, palms down- 
ward; the elbows may be back of the lateral line; 4, arms 
down to position at the sides. Keep the chin well drawn in 



264 School Gymnastics 

during this exercise. It is well to make the drawing in of the 
chin an accompanying movement to the drawing backward and 
stretching sideways of the arms. 

This exercise is particularly effective for the shoulder blades 
and upper chest. 



Seventh Year — First Half 



LESSON la 

For details of preliminaries, stretching, positions of hands, 
marching, etc., see Eeference Notes. 

Class — Stand ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching. 

Note. — In addition to the marching, give a review 
drill, in this and succeeding lessons, on various points 
of the tactics. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Arms bent at shoulder level — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Charging forward, right — One ! 8 — 8. 

Position ! 

6. Running in place, feet backward — Start ! 

Note. — See Keference Notes. 
Hands on hips — Place ! 

7. Trunk bending sideways, right — One! 16 — 16. 

8. Trunk bending forward, head backward — One ! 8 

265 



266 School Gymnastics 

3. BREATHING 

Inhale a deep breath through the nostrils and exhale through 
the mouth. Repeat four times. (See Reference Note 9.) If 
the arms be placed correctly and the hips well back^ the chest 
will be thrown forward and upward by the increased curve 
in the spine. This fixed position of the arms tends also to hold 
the shoulders from an exaggerated lifting or shrugging during 
the inhalation. 

4. ARM STRETCHING SIDEWAYS 

1, straighten the elbow and stretch the entire arm sideways 
with palm downward ; the arm will be slightly back of a lateral 
line ; make an especial effort to draw the chin in as the arm 
goes backward ; 2, return the arm to the bent position. 

This is an especially good exercise for correcting the position 
of the shoulder blades; it also serves to elevate and expand 
the chest. The upper arm remains in a horizontal position 
throughout the exercise. 

5. CHARGING FORWARD 

1, take a long step for- 

\ ward, at the same time 

^■l bending the forward knee 

^^^m. and throwing the entire 

^^^Hr weight upon it; the back 

fl^^^V knee should be straight, 

^^H^^V and both feet flat upon the 

^^Ki^mT floor; 2, heels together. 

^^H^^^^^ The foot should be placed 

^^^^ ^^^^^» quietly and without scuffing. 

^^^^ ^m This is one of the best 

^^^ ^m exercises for the thigh and 

^^r ^K calf muscles ; through their 

^^r ■klHi action the circulation is 

quickened. 



Seventh Year — First Half 



267 



7. THUNK BENDING SIDEWAYS 



1, bend the trunk from the waist directly to the side ; 2, re- 
turn to the erect position. Keep both feet flat upon the floor 
and the knees stiff. The head 
should remain in a straight line 
with the axis of the trunk. The 
bending should be to an obtuse 
angle and as far as can easily 
be done without strain. There 
should be no rotating of the 
trunk forward or backward of 
the lateral line. Alternate the 
directions on the last eight 
counts. 

This exercise works directly 
upon the waist muscles and ex- 
pands the chest on the convex 
side by separating the ribs. Both 
of these effects are weakened by 
any yielding of the lower limbs, 
or by a forward bending of the 
upper shoulder. By the pres- 
sure exerted upon internal organs this exercise has a strong 
effect upon circulation and digestion. 




8. TRUNK BENDING FORWARD, HEAD BACKWARD 



1, bend the trunk directly forward and the head backward ; 
2, resume the erect position. The bending should be from the 
hips, not from the waist. Keep the knees stiff and the elbows 
well back to throw the chest forward. Make the distinction 
between bending the head backward and merely running the 
chin forward. 



268 School Gymnastics 

This exercise works strongly upon the back muscles which 
flex backward the upper part of the spine and the head, and 
upon the muscles lower down which straighten the torso after 
the bending. This is one of the finest exercises for chest 
expansion and for correcting the position of the spine and 
shoulders. 



LESSON II a 



1. Stretching. 

2. Facings. 
Marching. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Arms bent at shoulder level — Place ! 
a. Arm stretching sideways, right — One ! 8 — 8- 
h. Charge! 8—8. 

Note. — Charging forward, hands on hips, 
c. Combine ! 8 — 8. 

Cues. — Out — place. 

Position ! 

5. Eunning in place, feet backward — Start ! 

For rowing — Place ! 

6. Rowing— One! 8. 

Class — Stand ! 

Hands on hips — Place ! 

7. Head bending sideways, right — One ! 8 — 8. 

8. Trunk bending sideways, right — One ! 16 — 16. 

9. Trunk bending forward, head backward — One ! 8. 



Seventh Year — First Half 



269 



4. COMBINATION OF ARM STRETCHING SIDEWAYS AND CHARGING 

1, charge forward and stretch both arms sideways ; 2, heels 
together and retnrn the arms to the bent position at shoulder 




level. Be careful that the vigor of arm and leg movements is 
not lessened in combination exercises. 



6. ROWING 

On the command For roiving — Place! pupils should sit, 
facing sideways, with the feet in the aisles, heels together, feet 
flat upon the floor, and knees bent to right angles. The hands 
should grasp the edges of the desks on either side. 

1, drop backward in a reclined position as far as the arms 
will allow, but with the back in a straight line, the chest arched 
forward, the head dropped backward in a line with the trunk, 
and the chin well drawn in ; 2, pull the body forward to an 



270 



School Gymnastics 



erect position with a strong movement of the arms, at the same 
time allowing the elbows to spread. All of the work should 
be done by the arm, shoulder, and back muscles. See illustra- 
tions in lesson VII a, Fifth Year, and Lesson I a, Sixth Year. 

This exercise is one of the best possible for correcting the 
position of the chest and shoulder blades. 

Where the school furniture is a misfit for the pupils, so that 
it raises the shoulders above normal height as the body resumes 
the erect position, the elbows may be held in at the sides (not 
on the desks) instead of being allowed to spread. Classes 
should face in opposite directions on alternating days or weeks, 
so as to avoid any possibility of uneven development from dis- 
crepancy in the height of the furniture. Slight differences in 
the heights of desks may be overcome by building up the lower 
desk with one or two books under the hand. The exercise 
should never be taken where these devices fail to bring the 
shoulders to a level. 




7. HEAD BENDING SIDEWAYS 

1, bend the head to the side 
as though to touch the ear to 
the shoulder, though the head 
will not bend so far ; 2, return 
to the erect position. The 
shoulder should be kept per- 
fectly still throughout — no 
shrugging. 

This exercise, like all head 
movements, accelerates the cir- 
culation to and from the brain. 



Seventh Year — First Half 271 

LESSON Ilia 



1. Stretching. 

2. Marching and running. 



Facings. 



Note. — See Reference Notes for running. 
Arms folded behind — Place ! 



3. Breathing — Begin ! Four times. 



J 



Arms bent at shoulder level — Place ! 
{ a. Arm stretching sideways, right — One ! 8 — 8 — 8. 
h. Charge ! 8—8. 

Cues. — Foncard — place, 
c. Combine ! 8 — 8. 

Hands on hips — Place ! 

5. Rising on toes and bending knees — One ! Six times. 

Cues. — Up — beitcl — stretch — heels. 
For rowing — Place ! 

6. Bowing— One! 10. 

Class — Stand ! 

Hands on hips — Place ! 

7. Head bending sideways, right — One ! 8 — 8. 

Hands on shoulders — Place ! 

8. Trunk bending sideways, right — One ! 16 — 16. 

9. Trunk bending forward, head backward — One ! 8. 



5. RISING ON TOES AND BENDING KNEES 

1, rise on the toes ; 2, bend the knees, keeping the heels 
off the floor ; 3, straighten the knees ; 4, heels down. The 
trunk and head should be held erect throughout this exercise. 
The knees should spread diagonally forward over the toes when 
they are turned slightly outward. The bend of the knees 



272 School Gymnastics 

should be as deep as the pupils can make it and still retain an 

upright position. After pupils have 
attained an erect carriage and steady 
balance in this exercise taken in 
deliberate time, the teacher should 
vary the intervals between the 
counts, so as to increase the diffi- 
culty of the exercise by calling 
unexpectedly for sustained posi- 
tions. 

This exercise is admirable both 
for its cultivation of steady, erect 
carriage of the body, and for the 
effect upon the circulation which 
comes from the strong work de- 
manded of the heavy muscles of 
the thigh. 




Seventh Year — First Half 

8-9. TRUNK BENDING WITH HANDS ON SHOULDERS 



273 



Especial care will be needed in these exercises to lift the 
chest and to keep the elbows well spread, not allowing the 
weight of the arms to drag the chest forward. 





Correct Position 



Incorrect Position 



This position of the arms with the trunk bending is espe- 
cially good for its corrective effect upon the upper spine, the 
shoulder blades, and chest. By shifting the weight of the 
working lever, it also serves to make stronger than in previous 
trunk bendings in this grade the work for the muscles which 
raise the trunk to an erect position. 



274 School Gymnastics 



LESSON IV a 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times ! 

Position! 

4. Arm raising forward and parting, both — One ! 16 — 16. 

Cues. — Up — side — up — side — etc. — place. 
Hands on hips — Place ! 

5. Dip step and charging forward, right — One ! 16 — 16. 

Cues. — Dip — charge — clip — place. 
Position ! 

6. Jumping in place — One ! Six times. 

Note. — See Eeference Notes. 
For rowing — Place ! 

7. Eowing — One ! Eight times. 

Class — Stand ! 

Hands on hips — Place ! 

8. Head bending sideways, right — One ! 8 — 8. 

Hands on shoulders — Place ! 

9. Trunk bending sideways, right — One ! 16 — 16. 
10. Trunk bending forward, head backward — One ! 8. 



3. BREATHING 



In this and succeeding lessons both the inhaling and exhal- 
ing should be through the nostrils. The exhaling should be 
alower than when done through the mouth. > 



Seventh Year — First Half 275 

4. ARM RAISING FORWARD AND PARTING 

1, raise botli arms forward to the vertical position ; 2, part 
them and lower sideways to shoulder level, palms outward; 
3, return to the vertical position ; 4, lower the arms sideways 
to position at the sides. 

This succession of movements requires strong and sustained 
work of the chest and shoulder Jiiuscles. It is admirable for 
chest expansion and for the carriage of the head if that be 
held in the erect position throughout. 



5. DIP STEP AND CHARGING FORWARD 



1, dip step forward; 2, bend 
the forward knee and throw 
the weight upon it in the 
charging position; 3, return 
to the dip step; 4, heels 
together. Keep the trunk 
erect. In extending the foot 
do not drag it over the floor. 

This succession of move- 
ments requires careful mus- 
cular control for proper 
action of the knee, correct 
posture of the rest of the 
body, and the right placing 
of the weight. It is very 
stimulating to the circula- 
tion. 




Dip Step Forward 



276 School Gymnastics 



LESSON Va 

1. Stretching. 

2. JVIarching and running. 
Facings. 

Arms folded behind — Place! 

3. Breathing — Begin ! Four times. 

Position ! 
a. Arm raising forward and parting, both- — One! 16. 
h. Foot! 16—16. 

Cues . — Dip — charge — dip — plaoe. 
^ \ Note. — Dip step and charging forward as in pre- 

vious lesson. Hands on hips. 
. Combine! 8—8. 

C UES. — Dip — out — hack — p)lace. 

5. Jumping forward in series — One ! Jump from six to ten 

times. 

jSTote. — See Reference Notes. 
Hands on hips — Place ! 

6. Head turning, right — One! 16 — 16. 

Cues. — Turn — ^^)res8 — relax — front. 

7. Lifting feet backward between desks — One! 8. 

Hands on hips — Place ! 

8. Trunk twisting and bending forward, right — One ! 16 — 16c 

Cues. — Tici^t — bend — vp — fron t. 
Hands on shoulders — Place ! 

9. Trunk bending sideways, right — One ! 16 — 16. 



Seventh Year — First Half 



27 



4 c. COMBINATION OF DIP STEP AND CHARGING FORWARD WITH 
ARM RAISING FORWARD AND PARTING 

1, clip step forward, both arms raised forward ; 2, charge for- 
w^ard, the arms parted and lowered sidew^ays to shoulder level ; 
3, return to the dip step and the arms to the vertical position ; 



^BIK, 



i^ 






V^-- 



^ 





4, heels together and arms down to position at the sides. The 
illustration shows the position taken at 2. 

This is another of the very effective all-over exercises. It 
requires strong work of the chest, shoulder, and back muscles, 
and is admirable for postural correction. 



278 



School Gymnastics 




6. HEAD TURNING 

1, turn or rotate the head to 
the side so that the face looks off 
over the shoulder ; 2, twist the head 
still farther to the side; 3, relax 
to the position taken on the first 
count ; 4, return to the front. 
Keep the shoulders squarely to 
the front throughout. 



7. LIFTING FEET BACKWARD BETWEEN DESKS 

1, place the hands on the desks on either side of the aisle, 
and lift the feet backward with the knees together, ankles 
stretched and thighs vertical ; 2, return to position, landing 
lightly on the toes. See illustrations in Lesson IV a, Sixth 
Year. 

The body should be held steadily, not allowed to swing back 
and forth. To avoid such a swinging movement, the pupils 
should step forward between the hands before lifting the feet. 
The legs when raised should be at least at right angles to the 
thigh. A crucial point to observe is that the shoulders be 



Seventh Year — First Half 279 

not pushed upward when the weight of the body is suspended 
on the amis. To avoid this, pupils should make an especial 
effort to throw the chest forward and draw the chin in while 
the feet are off the floor. Should such a position be especially 
difficult for any pupils, they should not be required to repeat 
the exercise as many times as the rest of the class. In some 
instances it may be wise to return to the rowing exercise until 
the arms are stronger. 

The desks on which the hands are placed should be of equal 
height. Should there be any discrepancy it may be reinedied 
by the placing of one or two books on the lower desk. The 
hands should be placed with the fingers pointing slightly out- 
ward and forward, away from the pupil. 



8. TRUNK TWISTING AND BENDING FORWARD 

1, twist or rotate the trunk to the side until the shoulders 
face obliquely forward; the feet should remain firmly m place 
and flat upon the floor ; 2, h(ilding this direction, bend the 
trunk forward from the hips and the head backward ; 3, resume 
the erect position, still facing in the oblique direction ; 4, face 
to the front. Keep the knees stiff. 

The twisting is accomplished mainly by the muscles of the 
abdomen. By the rotary movement of the spine and by the 
pressure below the ribs the latter are thrown farther out and 
the chest expanded. The bending forward from this position 
increases the back work of the direct forward bending by 
largely concentrating the pull, first upon one side and then 
upon the other. A considerable pressure is also exerted upon 
the internal organs, overcoming any tendency to sluggish 
action. 



280 School Gymnastics 

LESSON Via 

1. Stretching, 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Position ! 
' a. Arm raising forward and parting, both — One ! 16. 

b. Foot! 16—16. . 
Cues . — Dij^ — charge — d ip — place, 

c. Combine ! 8 — 8. 

Cues. — Dip — out — haclc — place. 
Hands on hips— Place ! 

5. Head turning, right — One ! 16 — 16. 

6. Stepping obliquely forward, right, and bending knees — One ! 

8—8. 

Cues. — Step — bend — up — bend — up — etc. — place. 

7. Lifting feet backward between desks — One ! 8. 

Hands on hips — Place ! 

8. Trunk twisting and bending forward, right — One ! 16 — 16. 

Cues. — Twist — bend — up — front. 

9. Arm stretching and trunk* bending sideways, right — One! 

8—8. 

Cues. — Arms — bend — up — bend — etc. — place. 



I 



6. STEPPING OBLIQUELY FORWARD AND BENDING KNEES 

1, step obliquely forward, on tiptoe, with the weight dis- 
tributed equally and the shoulders kept squarely to the front; 
2, in this position bend both knees ; 3, stretch the knees ; 
4, 5, 6, 7, bend and stretch the knees ; 8, heels together and 
down. 



Seventh Year — First Half 



281 



9. ARM STRETCHING AND TRUNK BENDING SIDEWAYS 

1, stretch both arms to the side, palms downward ; 2, bend 
tlie trunk to the side, the arms moving with it and keeping a 
straight line ; 3, resume the erect position, arms still outw^ard ; 




4, 5, 6, 7, continue the bending and straightening as above, the 
arms remaining extend-ed; 8, hands on hips. Keep the knees 
stiff. 

This exercise, because of the heavy resistance of the lever-^ 
age, requires very strong work of the w^aist muscles. 



282 



School Gymnastics 



1. 
2. 



3. 



5. 
6. 



8. 



-One I 8—8—8. 
shoulder. 



LESSOX Vila 
Stretching. 

Marching and running. 
Facings. 

Arms folded behind — Place ! 
Breathing — Begin ! Six times. 

Hands on shoulders — Place ! 
Arm stretching sideways and flexing, right 
Cues. — Out — flex — out — flex — etc.— 
Hands on hips — Place I 
Dip step backward, right — One I 16 — 16. 
Head turning, right — One ! 16 — 16. 
Hands back of head — Place I 
Stepping obliquely forward, right, and bending knees — 

One ! 8—8. 
Vaulting— One I Four to six times. 
Hands on hips — Place ! 

9. Trunk twisting and bend- 
ing forward, right — 
One ! 16—16. 
10. Arm stretching and trunk 
bending sideways, 
right— One ! 8—8. 
Repeat. 




4. ARM STRETCHING SIDEWAYS 
, AND FLEXING 

1, stretch the arm sideways 
at shoulder level, palm up- 
ward, and arch the hand back- 
ward ; 2, clinch the hand and 
bend the elbow to flex the 
forearm hard upon the upper 
arm, which remains in the 



Seventh Year — First Half 



283 



horizontal position ; 3, stretch the forearm out again ; 4, 5, 6, 7, 
continue to alternate the flexing and stretching; 8, hand on 
shoulder. 

This exercise strengthens the arm muscles, especially the 
biceps. The upper arm sustains the chest in an expanded 
position. 





Correct Position 



Incorrect Position 



5. DIP STEP BACKWARD 

1, bend the right knee and extend the left foot backward, the 
knee straight and the toe touching lightly ; 2, heels together. 
Keep the weight firmly on the stationary foot, the torso erect, 
and the shoulders squarely to the front. 

The dip step backward, by its contraction of the muscles on 
the lower part of the back and the stretching of those on the 
front of the body, is one of the finest exercises for correcting 



284 



School Gymnastics 






the posture of the spine aiul 
chest. It calls for rather dif- 
ficult muscular control and, 
like the forward dip step 
and the 

strong Avork for the 
muscles which sustain the 
weight, thus stimulating the 
circulation. 



chargings, makes 
thigh 



8. VAULTING 



Position 



ox First Count 
Vaulting 



OF 



1, face sideways and place 
the hands near the center of 
two adjacent desks ; rise on 
the toes and bend the knees, 
keeping the back straight; 

2, vault over the seat, landing on the toes with bent knees ; 
loosen the grasp and bring the arms to position while landing; 

3, straighten the knees, 
heels down. 1, about 
face and replace the 
hands ; 2, vault ; 3, 
straighten the knees 
and heels down. 

Like all jnmping ex- 
ercises, this one serves 
to improve the carriage, 
to give spring and elas- 
ticity to the walk, and 



increase 
through 



especially to 

the circulation 

the strong work done 

by the large muscular 

groups of the thighs. 




Landing Position after Vaulting 



Seventh Year — First Half 285 



LESSOR Villa 

1. Stretching. 

2. ^Marching and running. 
Facings. 

Position ! 

3. Breathing — Begin! Six times. 

Hands on shoulders — Place ! 
a. Arm stretching sideways and flexing, right — One! 

8—8—8. 
h. Poot! 8—8. 

XoTE. — Dip step backward. Hands on hips, 
c. Combine! 8—8. 

Cues. — Out — in — etc. — place, 

5. Vaulting — One ! Six times. 

Hands on hips — Place. 

6. Head bowing obliquely forward, right — One ! 8 — 8. 

7. Stepping obliquely forward and bending knees, with arms 

upward ; right— One ! 8 — 8. 
Hands on shoulders — Place ! 

8. Trunk twisting and bending forward, right — One ! 16 — 16. 

Hands on hips — Place ! 

9. Arm stretching and trunk bending sideways, right — One ! 

8—8. Repeat. 



4.^ 



3. BREATHING 



While inhaling, raise the arms straight outward and upward 
at the sides to shoulder level ; while exhaling sink the arms 
again to position. The breathing should be through the nostrils 
both ways. 



286 School Gymnastics 

This arm action expands the ribs and so cultivates inter- 
costal breathing. 



4. COMBINATION OF ARM STUETCHING AND FLEXING SIDEWAYS 
WITH DIP STEP BACKWARD 

1, dip step backward and stretch both arms sideways ; stretch 
the arms well and bend the finger tips downward toward the 
floor ; 2, heels together and arms flexed ; continue these two 
movements to 7 ; 8, heels together and hands on shoulders. 

Be sure that the vigor of the leg movements, which affect the 
circulation, and of the arm movemeuts, which correct posture, 
is not weakened when these two movements are combined. 



6. HEAD BOWING OBLIQUELY FORWARD 

1, turn or rotate the head obliquely forward and draw the 
chin in close, as in raising the head from the backward bending; 
2, return to the normal position. 

This exercise has a check-rein effect^ counteracting the ten- 
dency to throw the chin forward. 



7. STEPPING OBLIQUELY FORWARD AND BENDING KNEES WITH 

ARMS UPWARD 

1, step obliquely forward, rising on the toes ; 2, bend the 
knees and stretch the arms upward ; 3, straighten the knees 
and return the hands to the hips; continue the bending and 
straightening movements to 7; 8^ feet to position. 



Seventh Year — First Half 



287 



8. TEUNK TWISTING AND BENDING FORWARD WITH HANDS ON 

SHOULDERS 

Be sure in taking the trunk inovements with this position 
that the head is held well back with the chin drawn in, so as 





CoKKECT Position 



Incorrect Position 



to lift the chest. The elbows should be kept at the sides, 
slightly below shoulder level, not allowed to droop forward. 



288 School Gymnastics 



LESSON IX a 

1. Stretching. 

2. Marching. 
Facings. 

Position ! 

3. Breathing — Begin ! ' Six times. 

Hands on shoulders — Place ! 
a. Arm stretching sideways and flexing, right — One ! 8 — 

8—8. 
h, Poot! 8—8. 

Cues. — Dip — place, 
c. Combine ! 8 — 8. 

Position ! 

5. Running in place, knees upward — Start ! 

Note. — See Eeference Notes. 
Hands on hips — Place ! 

6. Head bowing obliquely forward, right — One ! 8 — 8. 

7. Pivoting and rising on toes, right — One ! 

Cues. — Lp — tu rn — doimi — up — down — up — front — down. 
On desks — Place ! 
Hands on hips — Place ! 

8. Trunk bending backward — One ! 8. 

Class — Stand ! 

Hands on shoulders — Place ! 

9. Trunk twisting and bending forward, right — One ! 16 — 16. 

Hands on hips — Place ! 

10. Arm stretching and trunk bending sideways, right — One ! 

8—8. Repeat. 



Seventh Year — First Half 



289 



7. PIVOTING AND RISING 
ON TOES 

1, rise on the toes ; 2, pivot 
to the side ; 3, heels down ; 
4, rise on the toes; 5, heels 
down; 6, rise on the toes; 
7, pivot to the front ; 8, heels 
down. 

This is a strong balance 
movement, because of the very 
narrow base of support for 
rising on the toes. 





Hp/ ^ 


BK lirjij:,,; III 



8. ON DESKS, TRUNK BENDING BACKWARD 

At the command On desks — Place! pupils should slip up on 
the desks, facing the rear of the room. Jumping up should 
be avoided. The toes should be ca-ught under the edge of the 
chair or raised seat, or braced against the latter. In no case 
should a pupil take the bending exercise without this bracing 
of the feet. 

1, bend the trunk slightly backward, keeping the chest well 
arched forward, the head and chin drawn backward to continue 
the line of the trunk; 2, resume the erect position. See 
illustrations in Lesson V b, Fourth Year. 

This exercise is for strengthening the abdominal muscles, 
and for that reason is one of the most important in the course. 
A test of strength is the steadiness with which the exercise is 
taken. Pupils should not be allowed to bend backward as far 
as possible. 



290 School Gymnastics 



LESSON Xa 

1. Stretching. 

2. Marching. 
Facings. 

Position ! 

3. Breathing — Begin ! Six times. 

Arms bent at shoulder level — Place ! 

4. Arm stretching sideways, right — One ! 8 — 8 — 8. 

Note. — As in Lesson I a. 
Hands on hips — Place ! 

5. Striding and bending knee sideways^ right — One ! 16 — 16. 

Cues. — Stride — bend — up — bend — etc. — place. 
Position ! 

6. Running in place, feet backward — Start ! 

Hands on hips — Place ! 

7. Head bending backward — One ! 8. 

8. Pivoting and rising on toes with arms upward, right — One ! 

8—8. 

On desks — Place ! 
Hands on hips — Place! 

9. Trunk bending backward — One ! 10. 

Class — Stand! 
Hands on hips — Place! 
10. Trunk twisting and bending sideways with arms sideways ; 
right — One ! 8 — 8. Repeat. 

Cues. — Arms — tioist — bend — up — bend — up — front — 
place. 



3. BREATHING 

Rise on the toes as the arms are raised for inhaling; heels 
and arms down while exhaling. 



Seventh Year — First Half 



291 



5. STRIDING AND BENDING KNEE SIDEWAYS 

1, take a long stride sideways with the right foot, the weight 
equal ; 2, bend the right knee, throwing the weight upon it, 
but keeping the trunk erect; 3, straighten the knee; 4, bend 
the knee; continue to bend and straighten the knee to 7; 
8, heels together, without dragging the foot over the floor. 




Correct Position 



Incorrect Position 



The step should be a long one in order to make the bending 
sufficient to bring the large muscles of the leg and thigh into 
action, and so affect the circulation. Keep the shoulders 
squarely to the front throughout. 

Where the aisles of the schoolroom are narrow, the class 
may face sideways, without special order, w^hen the command 
for the exercise is heard, and take the movements from that 
position. 



292 



School Gymnastics 



7. HEAD BENDING BACKWARD 

1, drop the head backward completely relaxed; 2, raise it 
again, drawing the chin in. Keep the lips closed. See illus- 
trations in Lesson I a, Sixth Year. 

This is one of the best exercises for correcting the carriage 
of the head. This result comes entirely from drawing the chin 
in during the upward movement, as that works upon the back 
of the neck, straightening the cervical vertebrae by contract- 
ing the muscles which hold the head erect. It also affects the 
circulation, as noted for other head exercises. 




8. PIVOTING AND RISING ON TOES 
WITH ARM STRETCHING UPWARD 

1, rise on the toes and stretch 
both arms upward, palms facing ; 
2, pivot to the side, the arms still 
extended; 3, heels down and 
hands on hips ; 4, rise on the toes 
and stretch the arms up ; 5, heels 
down and hands on hips ; 6, heels 
and arms up again; 7, pivot to 
the front, holding the arms in the 
upward position ^ 8, hands on 
hips and heels down. 

The addition of the arm work 
makes more difficult the balance 
work of the pivoting^ as the hips 
are deprived of the cteadying 
support of the hands and the 
center of gravity is raised higher 
above the base. 



Seventh Year — Second Half 



293 



10. TRUNK TWISTING AND 
BENDING SIDEWAYS, WITH 
ARMS SIDEWAYS 

1, stretch both arms side- 
ways, palms downward; 
2, twist the trunk to the 
side; 3, bend the trunk to 
the same side ; 4, resume the 
erect position ; 5, bend again ; 
6, trunk erect ; 7, face to the 
front; 8, hands on hips. 
The arms remain extended 
from one to eight. 

This exercise is admirable 
for strengthening the mus- 
cles of the waist and back. 




Seventh Year — Second Half 

LESSOK lb 

For details of preliminaries, stretching, positions of hands, 
marching, running, etc., see Eeference Notes. 
Class — Stand ! (Monitors open windows.) 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching and running. 

3. Facings. 

4. Breathing — Begin ! Four times. 

5. Arm raising forward and sinking sideways, both — One ! 16. 

Hands on hips — Place ! 

6. Dip step backward and point step forward, right — One ! 

16—16. 

Cues. — Dij) back — -forward — back — etc, — place. 

7. Head bending backward — One ! 8. 

Position ! 

8. Jumping in place — One ! Jump from six to ten times. 

Note. — See Eeference Notes. 

9. Lifting feet backward between desks — One ! 8. 

Hands on shoulders — Place ! 
10. Trunk bending sideways and touching chairs, right — One ! 
32. 

Cues. — Right — i^Jace — left — place. 
294 



Seventh Year — Second Half 295 



4. BREATHING 



Kaise the arms sideways to shoulder level while inhaling; 
lower them to position while exhaling. 



5. ARM RAISING FORWARD AND SINKING SIDEWAYS 

1, raise the arms forward to the vertical position ; 2, lower 
the arms sideways to the normal position, turning the palms 
outward as they move. Keep the elbows stiff, so that the arm 
movement works directly upon the chest with a strong, full 
sweep. Keep the head erect and avoid any backward bending 
at the waist. 

This is one of the best combinations of movements for the 
chest, back, and shoulders. It is admirable for chest expansion, 
and to correct protruding shoulder blades. 



6. DIP STEP BACKWARD AND POINT STEP FORWARD 

1, dip step backward; 2, point step forward; 3, dip step 
backward; 4, 5, 6, 7, continue to alternate the two movements 
as above ; 8, heels together. For the dip step backward see 
page 282, and for the point step forward, page 64. 

This succession of movements requires very sustained work 
of the stationary leg, as this bears the weight throughout. 
The distinction between the dip step and the point step calls 
for good muscular control and balance work. 



7. HEAD BENDING BACKWARD 

1, drop the head backward, completely relaxed; 2, raise it 
again, drawing the chin in. Keep the lips closed. See illustra- 
tions in Lesson I a, Sixth Year. 



296 School Gymnastics 

9. LIFTING FEET BACKWARD BETWEEN DESKS 

1, place the hands on the desks on either side of the aisle, 
and lift the feet backward with the knees together, ankles 
stretched and thighs vertical ; 2, return to position, landing 
lightly on the toes. See illustrations and fuller explanation 
in Lesson IV a, Sixth Year. 



10. TEUNK BENDING SIDEWAYS AND TOUCHING CHAIRS 

1, bend the trunk from the waist to the right side, stretch both 
arms outward at right angles to the trunk, and touch the right 
finger tips to the chair on that side of the aisle, palms outward ; 
the knees may bend slightly if necessary to accomplish this ; 
2, trunk erect and hands on shoulders ; 3, bend to the left side, 
stretch the arms as before and touch the chair on the left side ; 
4, trunk erect and hands on shoulders. Continue to alternate 
the direction for the bending. Keep the shoulders in a straight 
lateral line and do not let the trunk rotate or twist. 



Seventh Year — Second Half 297 

LESSON 116 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Six times, 
a. Arm raising forward and sinking sideways, both — 

One ! 8. 
h. Foot! 8—8. 

Cues. — Dip hack — forward — etc. — place, 

Note. — Dip step backward and point step forward. 

Hands on hips without an extra command, 
c. Combine! 8 — 8. 

Cues. — Dip — p)oise — dip — poise — etc. — place. 

Hands on hips — Place ! 

5. Head bending backward — One ! 8. 

Position ! 

6. Jumping with quarter turn, right — One ! 

Note. — Jump from eight to ten times and vary the 
direction. See Reference Notes. 

7. Raising knees forward between desks — One ! 8. 

Hands on shoulders — Place ! 

8. Trunk bending sidewa,ys and touching chairs, right — One ! 

32. 

Hands on hips — Place ! 

9. Trunk bending forward, head backward — One ! 8. 



4 c. COMBINATION OF DIP STEP BACKWARD AND POINT STEP FOR- 
WARD, WITH ARM RAISING FORWARD AND SINKING 
SIDEWAYS 

1, dip step backward and both arms raised forward to the 
vertical position ; 2, point step forward and the arms lowered 
sideways ; 3, 4, 5, 6, 7, continue to alternate the two directions 
as above ; 8, heels together and arms down to position at the 
sides. 



298 School Gymnastics 

This succession of movements requires more difficult mus- 
cular control and balance work, and more sustained effort than 
the single exercises. 

It is one of the best and strongest all-over exercises, both in 
the general control required and in postural correction, par- 
ticularly of the chest, head, shoulder blades, and spine. The 
closing movements leave the body in a well-poised position. 



7. RAISING KNEES FORWARD BETWEEN DESKS 

1, place the hands on the desks as for lifting feet backward, 
and raise the knees forward to hip level ; the lower leg should 
be at right angles to the thigh with the toes stretched down- 
ward ; be very careful to keep the chest prominent and to 
avoid lifting of the shoulders ; 2, resume the standing position 
with hands at the sides ; land lightly on the toes. 

This exercise brings strongly into action the abdominal 
muscles which raise the legs, as well as those muscles which 
sustain the weight. 



9. TRUNK BENDING FORWARD, HEAD BACKWARD 

1, bend the trunk directly forward and the head backward ; 
2, resume the erect position. The bending should be from the 
hips, not from the waist. Keep the knees stiff and the elbows 
well back to throw the chest forward. Make the distinction 
between bending the head backward and merely running the 
chin forward. See illustrations and fuller explanation in 
Lesson I a, Eighth Year. 



Seventh Year — Second Half 299 

LESSON III 6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

f a. Arm raising forward and sinking sideways, both — 
J One! 8. 

I h. Foot ! 8—8. 
[ c. Combine ! 8—8. 

Hands on hips — Place ! 

5. Head bowing obliquely forward, right — One ! 8 — 8. 

On desks — Place ! 
Hands on hips — Place ! 

6. Trunk bending backward— One ! 8. 

Class — Stand ! 

7. Jumping with half turn, right — One ! Four to six times. 

KoTE. — See Reference Notes. 
Hands on shoulders — Place ! 

8. Trunk bending sideways and touching chairs, right — One ! 

32. 

9. Trunk bending forward, head backward — One ! 8. 

Note. — Keep the hands on the shoulders for this 
exercise. See Lesson III a. 



5. HEAD BOWING OBLIQUELY FORWARD 

1 turn or rotate the head obliquely forward and draw the 
chin in close, as in raising the head from the backward bend- 
ing; 2, return to the normal position. 



6. ON DESKS, TRUNK BENDING BACKWARD 

At the command On desks — Place! pupils should slip up on 
the desks, facing the rear of the room. Jumping up should be 



300 School Gymnastics 

avoided. The toes should be caught under the edge of the 
chair or raised seat, or braced against the latter. In no case 
should a pupil take the bending exercise without this bracing 
of the feet. 

1, bend the trunk slightly backward, keeping the chest well 
up ; 2, trunk erect. For illustrations and fuller explana-tion, 
see Lesson V h, Fourth Year. 



LESSON IV & 



1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! 6 — 6. Four times. 

Hands on shoulders — Place. 

4. Arm stretching sideways and upward, right — One ! 8—8 

—8. 

Hands on hips — Place ! 

5. Pivoting and bending knees, right — One! 8 — 8. 

Cues. — Pivot — hend — up — bend — etc. — -front. 

6. Head bowing obliquely forward, right — One ! 8 — 8. 

On desks — Place ! 
Hands on hips — Place ! 

7. Trunk bending backward — One ! 8. 

Class — Stand ! 

8. Eunning in place, knees upward — Start ! 

9. Trunk twisting, right, and bending forward, with arms 

upward — One ! 8 — 8. 

Cues. — Twist — hend — up — hend — up — etc. — place. 
Hands on hips — Place ! , 

10. Trunk bending sideways, right — One ! 16 alternately. | 
Note. — As in Lesson la. 



Seventh Year — Second Half 



301 



3. BREATHING 



The teacher will count six for inhaling as the arms rise and 
six for exhaling as they sink. 



4. ARM STRETCHING SIDEWAYS AND UPWARD FROM HANDS ON 

SHOULDERS 

1, stretch the arms sideways at shoulder level, palms up- 
ward; in the terminal position stretch the finger tips down- 
ward toward the floor ; this movement should be taken with an 
especial effort to lift the chest as the arms move outward; 

2, raise the arms to a vertical position, palms facing inward ; 

3, return to the sideways stretching; 4, arms upward; 5, 6, 1, 
alternate these two movements ; 8, 
hands on shoulders. 



5. PIVOTING AND BENDING KNEES 

1, rise on the toes and pivot 
to the side, keeping the heels from 
the floor; 2, in this position bend 
the knees ; 3, stretch the knees ; 
continue the bending and stretch- 
ing to 7 ; 8, pivot to the front and 
heels down. 

The position of the feet in this 
exercise makes a very narrow base 
of support and thus increases the 
difficulty of the balance work. Like 
all balance movements it tends to 
cultivate an erect carriage. The exercise of the large muscles 
of the thigh in raising and lowering the weight of the body 
has a strong effect upon the circulation. 




302 



School Gymnastics 




9. TRUNK TWISTING AND BENDING FORWARD WITH ARMS 

UPWARD 

1, twist the trunk to the side ; 2, holding this direction for 
the trunk, bend forward, and at the same time raise the arms 
forward with a full stretch, until they continue the line of the 
trunk ; 3, trunk erect and arms down, still facing as in 1 ; 4, 
again bend forward and raise the arms ; 5, trunk erect and 
arms down; 6, 7, repeat; 8, twist to the front. 

The combination of trunk and arm work in this exercise is 
particularly effective for correcting the position of the chest, 
shoulder blades, head, and spine, while at the same time the 
muscles around the waist are strengthened and the circulation 
stimulated in the central organs. 



Seventh Year — Second Half 303 

LESSON V6 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! 6 — 6. Four times. 

Hands on shoulders — Place I 
' a. Arm stretching sideways and upward, right — One ! 

8—8—8. 
h. Pivot! 8—8. 

4. \ Cues. — Pivot — bend — up — bend — etc, — front. 
Note. — Pivoting and bending knees. 
Place the hands on the hips for this exercise. 

. :. Combine! 8—8. 

Hands on hips — Place ! 

5. Head bending obliquely backward, right — One ! 8 — 8. 

On desks — Place ! 

Hands back of head — Place ! 

6. Trunk bending backward — One ! Four times. 

Class — Stand ! 

7. Running in place, knees upward — Start ! 

8. Trunk twisting, right, and bending forward, with arms 

upward — One ! 8 — 8. 
Hands on hips — Place ! 

9. Trunk bending sideways, right — One ! 16 alternately. 



4 c. COMBINATION OF PIVOTING AND BENDING KNEES WITH ARM 
STRETCHING SIDEWAYS AND UPWARD 

1, pivot to the side and stretch both arms sideways ; 2, bend 
the knees and stretch the arms upward; 3, stretch the knees 
and extend the arms again to the side; continue to alternate 
these movements to 7 ; 8, pivot to the front, hands on shoulders. 



304 



School Gymnastics 





5. HEAD BENDING OBLIQUELY BACKWARD 

1, rotate the head to the right as for the head bowing ob- 
liquely forward ; 2, bend the head obliquely backward midway 
between the spine and the left shoulder; 3, raise the head, 
drawing the chin in as from the direct backward bending ; 4, 5, 
6, 7, repeat the backward bending and upward stretching; 
8, rotate the head to the normal position. 

This exercise is effective for overcoming the forward car- 
riasre of the head which is characteristic of the student. 



Seventh Year — Second Half 



305 





Correct Position 



Incorrect Tusitiun 



6. TRUNK BENDIN& BACKWARD ON DESKS WITH HANDS BACK OF 

HEAD 

This exercise is performed the same as the previous trunk 
bending backward on desks, the difference being in the position 
of the hands which increases the leverage, and so calls for 
stronger work from the abdominal muscles. Be sure to keep 
the elbows back, the head well braced back against the hands 
with the chin drawn in, the chest prominent, and the back and 
head in line. 



306 School Gymnastics 

LESSON VI 6 

1. Stretching. 

2. Marching. 
Facings. 

Arms forward — Place ! 

Note. — Both arms should be stretched forward at 
shoulder level, parallel, and with the palms turned 
inward. 

3. Breathing — Begin ! Four times. 

Position ! 

4. Arm raising forward and parting, both — One ! 16. 

Note. — As in Lesson IV a. 
Hands on hips — Place ! 
6. Dip step forward and backward alternately, right — One! 
8—8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

Position ! 

7. Running in place, feet backward — Start ! 

On desks — Place ! 

Hands back of head — Place ! 

8. Trunk bending backw^ard — One ! Six to eight times. 

Class — Stand ! 

Hands on hips — Place ! 

9. Rising on toes, right — One I 8 — 8. 

Position ! 

10. Trunk twisting, right, and bending forward, with arms 

upward — One ! 8 — 8. 
Hands on hips — Place ! 

11. Trunk bending sideways, right — One! 32. 



3. BREATHING 



While inhaling move the arms sideways at shoulder level, 
turning the palms downward ; while exhaling return them to 



Seventh Year — Second Half 



307 



the forward position, palms facing. There is no counting for 
this exercise in this lesson. This movement of the arms 
expands the chest laterally. 



5. DIP STEP FORWARD AND BACKWARD ALTERNATELY 

1, dip step forward ; 2, dip step backward ; continue to 7 ; 
8 heels together. Keep the extended knee straight and bend 
as far as possible the one that sustains the weight. In chang- 
ing from the forward to the backward dip step, the moving foot 
should not touch the floor. 

This succession of movements is 
admirable for cultivating mobility 
of the active hip joint and strength 
of the opposite thigh, which sus- 
tains the weight. It has a strong 
effect upon the circulation. 



9. RISING ON TOES. 

1, extend the right foot forward 
without touching it to the floor, and 
rise on the left toe; 2, left heel 
down, the right one still extended ; 
3, 4, 5, 6, 7, repeat the rising and 
sinking on one foot ; 8, heels down 
and together. The right foot does 
not touch the floor from one to 
eight. 

This exercise requires particularly strong work of the ankle 
and calf muscles, as the entire weight is lifted and lowered on 
one foot. 

If the balance be too difficult at first, pupils may for a few 
days touch the desks for support. 




308 School Gymnastics 

LESSON VII 6 

1. Stretching. 

2. Marching. 
Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! 6 — 6. Four times. 

Position ! 
a. Arm raising forward and parting, both — One ! 16. 
h. Dip step ! 8—8. 

Note. — Hands on hips without command. 
. c. Combine ! 8 — 8. 

Hands on hips — Place ! 

5. Head bending obliquely forward and backward right — One ! 

8—8. 

Position ! 

6. Kunning in place, feet backward — Start! 

On desks — Place ! 

Hands back of head — Place ! 

7. Trunk bending backward — One ! Six to eight times. 

Class — Stand ! 

Hands on hips — Place! 

8. Lifting feet backward between desks — One ! 8. 

Note — As in Lesson I 6. 
Position ! 

9. Trunk bending sideways and touching floor, right — One ! 16. 

Cues. — Anns — right — up — left — up — etc. — place. 
Hands on shoulders — ^Place ! 
10. Trunk bending forward — One ! 8. 

Note. — As in Lessons Ilia and III &. 



4 c. COMBINATION OF DIP STEP FORWARD AND BACKWARD WITH 
ARM RAISING FORWARD AND PARTING 

1, dip step forward and raise both arms forward to a verti- 
cal position ; 2, dip step backward and lower the arms sideways 
to shoulder level ; 3, arms upward and dip step forward ; 4, dip 



Seventh Year — Second Half 309 

step backward and arms sideways; 5, 6, 7, alternate these two 
positions; 8, heels together and arms sideways and downward 
to position. 

This exercise, if vigorously taken, is most effective for quick- 
ening the circulation and respiration, and for increasing the 
diameters of the chest. 

5. HEAD BENDING OBLIQUELY FORWARD AND BACKWARD 

1, bow the head obliquely forward to the left ; 2, bend it back- 
ward in the opposite direction; 3, bow again forward ; 4, 5, 6, 7, 
continue to alternate the forward and backward movements 
in the oblique directions ; 8, turn the head to the front to the 
normal position. 

9. TRUNK BENDING SIDEWAYS AND TOUCHING FLOOR 

1, raise both arms sideways to shoulder level; 2, bend the 

trunk sideways and touch the hand on the same side to the 

floor; the knees will bend slightly ' 

in doing this, but the knee action \ 

should be as slight as possible, so as f 

to make an effective pressure upon iK 

the internal organs of the trunk; 3, ^^ 

trunk erect, arms still outward; 4, ^^ 

bend the trunk to the opposite side ; ^^ 

5, trunk erect ; 6, bend to the oppo- ^^—^^^ 

site side ; continue to bend in alter- ^B^^^^^^^^B 

nate directions to 15 ; 16, arms down ^Hfifliii^H^H 

to position. Throughout this exer- ^g ^m^m 

cise care should be taken to bend the ^v ^m ^m 

trunk as directly as possible to the U H ^V 

side and not to yield to a tendency mm V ^F 

forward. If the school furniture pre- W Mm 

vents touching the floor, classes should / ^P<<^l^ 
face sideways for this exercise. 



310 School Gymnastics 

This is one of the best exercises for stimulating digestion 
and for quickening the action of the heart and lungs. 



LESSOK VIII h 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! 6 — 6. Four times. 

Position ! 
r a. Arm raising forward and parting, both — One ! 16. 

4. \ b. Dip step ! 8—8. 
Ic. Combine! 8—8. 

Hands on hips — Place ! 

5. Knee bending with foot forward, right — One ! 8 — 8. 

6. Head bending obliquely forward and backward, right — 

One ! 8—8. 

7. Lifting feet backward, knees forward, and return, between 

desks — One ! 8. 

Cues. — Feet — knees — -feet — jjlace. 

8. Jumping in series with quarter and half turns. Jump 

eight or ten times. 

Note. — See Eeference Notes. 

9. Trunk bending sideways and touching floor, right — One ! 

16. 

Hands on shoulders — Place ! 
10. Trunk bending forward — One ! 8. 



Seventh Year — Second Half 



311 



5. KNEE BENDING WITH FOOT 
FORWARD 

1, lower the body by bending 
the right knee, which should 
hold the entire weight, the left 
foot being extended forward; 
2, straighten the knee ; 3, bend 
it again; repeat to 7; 8, heels 
together. The left foot should 
remain off the floor and ex- 
tended forward from 1 to 8. 
Be sure to keep the trunk and 
head erect, resisting any ten- 
dency to bend sideways. 

This exercise combines a 
very stimulating effect upon 

the circulation with the cultivation of erect carriage inci- 
dental to all balance exercises. 




7. LIFTING FEET BACKWARD, KNEES FORWARD AND RETURN, 

BETWEEN DESKS 

This is a combination of the two suspension exercises in pre- 
vious lessons. 1, place the hands on the desks and lift the 
feet backward; 2, from this position raise the knees forward to 
hip level ; 3, return to the position of feet backward; 4, stand. 

Especial care will be necessary in this exercise to keep the 
chest high and the shoulders from being pushed upward by 
the weight of the body. Pupils who cannot maintain such a 
position should not be required to take the exercise more than 
once at a time until they are stronger. 



4. 



312 School Gymnastics 

LESSON IX 6 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

3. Breathing — Begin ! 6 — 6. Four times. 

Hands on shoulders — Place ! 

a. Arm stretching sideways and upward, both — One ! 16. 
Note. — As in Lesson IV h. 

b. Bend! 8—8. 
Note. — Knee bending with foot forward. Place 

the hands on the hips without command. 

c. Combine! 8 — 8. 

Hands on hips — Place ! 
5. Head turning, right — One ! 8 — 8. 

Note. — Make the full turn in one count ; face to 
the front on the second count. 
Position ! 
6c Jumping in place, clicking feet — One ! Jump six or eight 
times. 

Note. — See Eeference Notes. 

7. Lifting feet backward, knees forward, and return, between 

desks — One ! 8 or 10. 
Hands on hips — Place ! 

8. Trunk twisting and bending sideways with both arms 

upward, right — One! 8 — 8. 

Cues. — Twist — bend — uj) — bend — uj) — etc. — place. 
Hands on shoulders — Place ! 

9. Trunk bending forward — One ! 8. 



Seventh Year — Second Half 313 



4 c. COMBINATION OF KNEE BENDING WITH FOOT FORWARD AND 
ARMS SIDEWAYS AND UPWARD 

1, bend the right knee and stretch the arms sideways at 
shoulder level, the left foot forward; 2, straighten the knee 
and stretch the arms upward ; 3, bend the knee and arms side- 
ways ; 4, 5, 6, 7, alternate these two positions ; 8, heels together 
and hands on shoulders. 

This is one of the strongest balance exercises in the series, 
and combines in a strong degree postural correction and a stim- 
ulating effect upon the circulation. 



7. TRUNK BENDING BACKWARD ON DESKS, WITH ARMS UPWARD 

Keep the chest prominent and the head and arms in a line 
with the trunk ; the lengthening of the working lever by the 
stretching of the arms upward increases the work required of 
the abdominal muscles by previous exercises of this kind. See 
illustrations in Lesson IX h, Eighth Year. 



314 



School Gymnastics 




8. TRUNK TWISTING AND BENDING SIDEWAYS WITH BOTH ARMS 

UPWARD 

1, twist the trunk to the right and stretch both arms upward ; 
2, holding the direction of the trunk, bend sideways to the right, 
the arms continuing the line of the trunk ; 3, trunk erect ; 
4, bend again to the right side ; continue bending and straight- 
ening the trunk to 7 ; 8, twist to the front and place the hands 
on the hips. In twisting to the left, bend the trunk to the left 
side. 

This exercise is especially vigorous in its demand upon the 
muscles around the lower part of the trunk, because of the 
lengthened lever made by the extension of the arms. 



Seventh Year — Second Half 315 

LESSON X6 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms forward — Place ! 

3. 'Breatliing — Begin! 6 — 6. Four times. 

Position I 

4. Arm circling sideways, both — One ! 

5. Rising on toes and bending knees, with desk support, right 

—One ! 8—8. 

Hands on hips — Place. 

6. Head turning, right — One ! 8 — 8. 

7. Jumping, feet sideways alternately, right — One! Jump 

from 10 to 20 counts. 

Note. — See Keference Notes. 
On desks — Place ! 
Arms upward — Place ! 

8. Trunk bending backward — One ! 8. 

Class — Stand ! 

Hands on hips — Place ! 

9. Trunk twisting and bending sideways with both arms up- 

ward, right — One ! 8 — 8. 
Hands on shoulders — Place ! 
10. Trunk bending forward — One ! 8. 



4. ARM CIRCLING SIDEWAYS 

1, raise the arms sideways at full length and describe a small 
circle with the finger tips, the shoulder joint being the pivotal 
point for the movement ; in tracing the circle the arms should 
start upward and backward ; make an especial effort to draw 
the head backward with the chin inward during this exercise ) 



316 School Gymnastics 

2, repeat the circle; continue the repetitions through eight 
counts, and at the close drop the arms to the sides. 

If taken correctly, this is an admirable exercise for the 
shoulders and shoulder blades. If the hips and head be 
allowed to come forward while the arms are active, the exer- 
cise may be one of the worst possible for posture. 



5. RISING ON TOES AND BENDING KNEES WITH DESK SUPPORT 

1, rise on the toes of the right foot, extending the left foot 
forward without touching it to the floor ; 2, bend the right knee, 
the right heel remaining off the floor ; 3, straighten the knee ; 
4, heel down ; the hands should rest upon the desk to support 
the balance. Any pupils who are equal to taking this exercise 
with the hands on the hips may do so. The left foot remains 
extended and off the floor from 1 to 8. 



i 



Eighth Year — First Half 

LESSON la 

• 

Eor details of preliminaries, stretching, positions of hands, 
marching, etc., see Reference Notes. 
Class — Stand ! 
Take distance ! 
Position ! 

1. Stretching. 

2. Marching. 

Note. — In addition to the marching give a review 
drill on tactics in this and succeeding lessons. 
Arms folded behind — Place ! 

3. Breathing— Begin ! 

Position ! 

4. Hands back of head, right — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Charging forward, right — One ! 8 — 8. 

6. Rising on toes and bending knees — One ! Eight times. 

Cues. — Up — bend — stretch — heels, 

7. Trunk bending sideways, right — One ! 16 — 16. 

8. Trunk bending forward, head backward — One ! 8. 



3. BREATHING 



Inhale a deep breath through the nostrils and exhale through 
the mouth. Repeat four times. (See Eeference Notes.) 
If the arms be placed correctly, with the hips well back, 

317 



318 School Gymnastics 

the chest will be thrown forward and upward by the increased 
curve in the spine. This fixed position of the arms tends also 
to hold the shoulders from an exaggerated lifting or shrugging 
during the inhalation. 

4. HANDS BACK OF HEAD 

1, raise the arm with a full swing to the side, and place the 
hand at the back of the head, on a level with and just back of 
the ears; 2, return the hand to the hip with a full stretch* side- 
ways in transition. When both hands are used, the fingers 
should not clasp or overlap. 

In taking this exercise the head should be braced backward 
against the hands and the elbows straightened backward to a 
direct lateral position every time that the hands are placed 
behind the head. If taken in this way, the exercise becomes 
a corrective for the position of the chest and head as well as 
serving its further object of flattening the shoulder blades 
upon the back. 

5. CHARGING FORWARD 

1, take a step forward, at the same time bending the forward 
knee and throwing the entire weight upon it; the back knee 
should be straight, both feet flat upon the floor and the trunk 
erect; 2, heels together. The foot should be placed quietly 
and without scuffing. 

This is one of the best exercises for quickening the circu- 
lation through the action of the thigh and calf muscles. See 
illustration in next lesson. 



6. RISING ON TOES AND BENDING KNEES 

1, rise on the toes; 2, bend the knees, keeping the heels 
raised ; 3, straighten the knees ; 4, heels down. The trunk 
and head should be held erect throughout this exercise. The 



Eighth Year — First Half 



319 



knees should spread diagonally forward over the toes when 
they are turned slightly outward. The bend of the knees 
should be as deep as the pupils can make it and still retain an 
upright position. After pupils have attained an erect carriage 
and steady balance in this exercise taken in deliberate time, 
the teacher should vary the intervals between counts, so as to 
increase the difficulty of the exercise by calling unexpectedly 
for sustained positions. See illustration in Lesson Ilia, 
Seventh Year. 

This exercise is admirable both for its cultivation of steady, 
erect carriage of the body and for the effect upon the circula- 
tion which comes from the strong work demanded of the heavy 
muscles of the thigh. 

7. TRUNK BENDING SIDEWAYS 

1, bend the trunk from the waist directly to the side; 2, 
return to the erect position. Keep both feet flat upon the 
floor and the knees stiff. The head should remain in a straight 
line with the axis of the trunk. 
The bending should be to an 
obtuse angle and as far as can 
easily be done without strain. 
There should be no rotating of 
the trunk forward or backward 
of a lateral line. 

This exercise works directly 
upon the waist muscles and ex- 
pands the chest on the convex 
side by separating the ribs. 
Both of these effects are weak- 
ened by any yielding of the lower 
limbs, or by a forward bending 
of the upper shoulder. By the 
pressure exerted upon internal 
organs this exercise has a strong 




320 



School Gymnastics 



effect upon circulation and digestion, thus counteracting the 
effects of sedentary habits. 



8. TRUNK BENDING FORWARD AND HEAD BACKWARD 

1, bend the trunk directly forward and the head backward ; 
2, resume the erect position. The bending should be from the 
hips, not from the waist. Keep the knees stiff and the elbows 





Correct Position 



Incorrect Position 



well back to throw the chest forward. Make the distinction 
between bending the head backward and merely extending the 
chin forward. 

This exercise works strongly upon the back muscles which 
flex backward the upper part of the spine and the head, and 
upon those muscles lower down which straighten the trunk 
after the bending. It is one of the finest exercises for chest 
expansion and for correcting the position of the spine and 
shoulders. 



A 



Eighth Year — First Half 321 



LESSON II a 

1. Stretching. 

2. Facings. 

Marching and running. 

Note. — See Reference Notes for running. 
Arms folded behind — Place ! 

3. Breathing — Begin ! 

Position ! 
Ta. Hands back of head, right — One ! 8 — 8 — 8. 
\h. Charge! 8—8. 

4. ^ Cues. — Forward — place ! 

I Note. — Charging forward ; hands on hips. 

ic. Combine! 8—8. 

Hands on hips — Place ! 

5. Raising knee forward and stretching backward — One ! 8 — 8. 

Cues . — Up — hack — up — hack — etc. — place, 

6. Head turning, right — One ! 8 — 8. 

7. Rising on toes and bending knees — One ! Eight times. 

8. Stepping forward and trunk bending sideways, right — One ! 

16—16. 

Cues. — Step — heiicl — up — hend — up — etc. — place. 

9. Trunk bending forward and head backward — One ! 8. 



322 



School Gymnastics 



4 c. COMBINATION OF CHARG- 
ING FORWARD WITH HANDS 
BACK OF HEAD 

1, charge forward with, the 
right foot, stretch both arms 
sideways and bend them so 
as to bring the hands to 
position back of the head; 
2, heels together and stretch 
the arms sideways and 
downward to position. 





5. RAISING KNEE 
FORWARD AND 
STRETCHING 
BACKWARD 

1, raise the knee 
forward, the leg at 
right angles with 
the thigh ; 2, stretch 
the entire leg down- 
ward and backward 
as far as possible, 
so as to contract 
the muscles on the lower part of the 
back ; keep the head and chest erect and 
make an effort to draw the chin in and 
the head backward as the leg is stretched 



Correct Position 




Incorrect Position 



Eighth Year — First Half 



323 



backward ; 3, return the knee to 
the forward position; 4, stretch 
the leg backward ; continue to 7 ; 
8, heels together. The moving 
foot should not touch the floor 
between the counts of 1 and 8 ; 
keep the toe stretched downward 
throughout the exercise. 

This exercise, aside from call- 
ing for vigorous contraction of 
the thigh and abdominal muscles, 
is admirable for correction of 
posture, as it brings the spine and 
chest into excellent position if 
well taken. 




6. HEAD TURNING 

1, turn or rotate the head to the side so that the face looks 
off over the shoulder; 2, return to the front. Keep the 
shoulders squarely to the front throughout. 



8. STEPPING FORWARD AND TRUNK BENDING SIDEWAYS 

1, step forward with the right foot, so that the weight is 
distributed equally between the two feet, knees stiff; 2, bend 
the trunk to the right side, i.e. the side of the extended foot ; 
3, trunk erect ; 4, bend again to the right side ; 5, erect ; 6, 7, 
bend and straighten the trunk ; 8, heels together. To reverse 
the movement, step forward with the left foot and bend the 
trunk to the left side. 



324 School Gymnastics 

The position of the feet in this exercise, by elongating the 
base, renders the trunk movements more difficult than in the 
preceding lesson. The balance is harder to maintain and 
the effort is more concentrated around the hips and waist. 



LESSON Ilia 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin! Four times. 

Position ! 
{a. Hands back of head, right — One ! 8 — 8 — 8. 

4. \ h. Charge ! 8—8. 
[c. Combine! 8 — 8. 

Hands on hips — Place ! 
'a. Kaising knee forward and stretching backward, right 

5. J —One! 8—8. 

h. Arms up! 8 — 8. 

6. Head turning, right — One ! 8 — 8. 

Position ! 

7. Jumping in place — One ! Six times. 

KoTE. — See Eeference Notes. 
Hands on hips — Place ! 

8. Stepping forward and trunk bending sideways right — One ! 

16—16. 

Arms bent at shoulder level — Place ! 

9. Trunk bending forward with arm stretching sideways — One ! 

16. 

Cues . — Forward — a r m s — b e n d — s tretc h — b e n d — 
stretch — etc. — up. 



Eighth Year — First Half 325 

5 h. RAISING KNEE FORWARD AND STRETCHING BACKWARD WITH 

ARMS UPWARD 

1, raise the knee forward ; 2, stretch the leg backward and 
the arms upward in a vertical position, pulling hard upon the 
chest and keeping the head well back ; 3, return to the position 
of the first count, knee forward and hands on hips ; continue 
to 7 ; 8, heels together and hands on hips. 

This combination of arm work with the leg movements in- 
creases the difficulty of the balance work by raising the center 
of gravity, and also increases the beneficial effect upon the con- 
tours of the chest. 




9. TRUNK BENDING FORWARD WITH ARM STRETCHING 

SIDEWAYS 

1, bend the trunk forward with the head backward and chin 
in; 2, holding the trunk in the forward position, stretch the 
arms sideways ; 3, bend the arms again ; continue to bend and 
straighten the arms to 7; 8, trunk erect, and arms down to 
position at the sides. 



6. 



326 School Gymnastics 

LESSOX IV a 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin I Four times. 

Position ! 

4. Arms upward and downward, both — One ! 16. 

Hands on hips — Place ! 

5. Rockingj right — One ! 16 — 16. 
a. Eaising knee forward and stretching backward, right 

_One ! 8—8. 
h. Arms up! 8 — 8. 

7. Head turning, right — One ! 8 — 8. 

Position ! 

8. Jumping forward in series — One ! Jump eight or ten 

times. 

Note. — See Eeference Notes. 
For rowing — Place ! 

9. Rowing— One! 8. 

Class — Stand ! 

Hands on hips — Place ! 

10. Stepping forward and trunk bending sideways, right, — 

^ One ! 16—16. 

Arms bent at shoulder level — Place ! 

11. Trunk bending forward and arm stretching sideways — 

One ! 16. 



3. BREATHING 



In this and succeeding lessons both the inhaling and exhal- 
ing should be through the nostrils. The exhaling should be 
slower than when done through the mouth. 



Eighth Year — First Half 327 

4. ARMS UPWARD AND DOWNWARD 

1, raise the arms forward at full length to a vertical position, 
palms facing inward; 2, lower the arms again through the for- 
ward position and stretch them downward and backward, at 
the same time throwing the chest forward, drawing the shoulder 
blades together and the head backward with the chin well in ; 
3, raise the arms forward again to the vertical position ; con- 
tinue to alternate the two positions to 7 ; 8, return the arms to 
the natural position at the sides. 



5. ROCKING 



1, charge forward with the right foot; 2, without changing 
the position of the feet upon the floor, straighten the knees, 
transfer the weight to the rear foot and bend the rear knee; 
3, straighten the knees and transfer the weight again to the 
forward foot, with the forward knee bent in the charging posi- 
tion. Continue to transfer the weight by a rocking movement 
from one bent knee to the other, to 15 ; 16, heels together. 
Keep the shoulders squarely to the front. 

This exercise works strongly upon the thigh muscles if the 
step is sufficiently long, and through their action stimulates 
the circulation and respiration. 



9. ROWING 



On the command For roiving — Place ! pupils should sit facing 
sideways, with the feet in the aisles, heels together, feet flat 
upon the floor and knees bent to right angles. The hands 
should grasp the side edge of the desk on either side. 

1, drop backward in a reclined position as far as the arms 
will allow, but with the back in a straight line, the chest arched 
forward, the head dropped backward in a line with the trunk, 
and the chin well drawn in ; 2, pull the body forward to an 



328 School Gymnastics 

erect position with a strong movement of the arms, at the same 
time allowing the elbows to spread. All of the work should be 
done by the arm, shoulder, and back muscles. See illustrations 
in Lesson VII a, Fifth Year, and Lesson I a. Sixth Year. 

This exercise is one of the best for correcting the position 
of the chest and shoulder blades. 

Where the school furniture is a misfit for the pupils, so as to 
raise the shoulders above normal height as the body resumes 
the erect position, the elbows may be held in at the sides 
instead of being allowed to spread. Classes should face in 
opposite directions on alternate days or weeks, so as to avoid 
any possibility of uneven development from discrepancy in the 
height of the furniture. Slight differences in the height of 
desks may be overcome by building up the lower desk with one 
or two books. The exercise should never be taken where these 
devices fail to bring the shoulders to a level. 



Eighth Year — First Half 329 



LESSON Va 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Four times. 

Position ! 
"a. Arms upward and downward, both — One ! 8. 

4. \ b. Eocking ! 8—8. 

^c. Combine! 8 — 8. 

Cues. — Out — back — out — back — etc. — place. 
Hands on hips — Place ! 
^a. Eaising knee forward and stretching backward, right 
6. J —One! 8—8. 
b. Arms up! 8 — 8. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping backward — One ! Eight times. 

Note. — See Reference ISTotes. 
For rowing — ^Place 1 

8. Rowing— One! 10. 

Class — Stand ! 

Hands on hips — Place ! 

9. Stepping forward and trunk bending sideways, right, with 

left arm upward — One ! 8 — 8. Repeat. 
Arms bent at shoulder level — Place ! 
10. Trunk bending forward and arm stretching sideways — 
One! 10. 



330 



School Gymnastics 



4 c. COMBINATION OF ROCK- 
ING WITH ARMS UPWARD 
AND DOWNWARD 

1, charge forward with 
the right foot and stretch 
the arms upward through 
the forward position; bend 
the head backward and 
look up in the direction of 
the hands ; 2, transfer the 
weight to the back knee 
and lower the arms down- 
ward and stretch them back- 
ward, throwing the chest 
forward and drawing the 
chin in ; 3, resume the for- 
w^ard position again with 





the arms upward; continue to 
alternate to 7; 8, arms and 
feet to position. 



6. HEAD BENDING SIDEWAYS 

1, bend the head to the side 
as though to touch the ear to 
the shoulder, though the head 
will not bend so far ; 2, return 
to the erect position. The 
shoulders should be kept per- 
fectly still throughout — no 
shrugging. 



Eighth Year — First Half 



331 



This exercise, like all head movements, accelerates the cir- 
culation to and from the brain. 



9. STEPPING FORWARD AND TRUNK BENDING SIDEWAYS WITH 

OPPOSITE ARM UPWARD 

1, step forward with the right 
foot so that the weight is 
equally distributed ; 2, bend the 
trunk to the right side, at the 
same time stretching the left 
arm upward, so that it con- 
tinues the line of the trunk ; 
3, trunk erect and hand to 
hip ; continue the bending and 
straightening with the arm ac- 
tion to 7 ; 8, heels together. To 
reverse the exercise, step for- 
ward with the left foot, bend 
the trunk to the left and raise 
the right arm upward. 

The addition of the arm 
movement increases the work 
for the muscles around the waist 
and serves to further expand 
the ribs as the trunk bends to 
the side. 




332 School Gymnastics 

LESSOl^ Via 

1. Stretching. 

2. Marching and running. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Six times. 

Position ! 
f a. Arms upward and downward — One ! 8. 

4. I h. Eocking! 8—8. 
[ c. Combine ! 8—8. 

Hands on hips — Place ! 
6. Stepping forward and bending knees, right — One ! 8 — 8. 

6. Head bending sideways, right — One ! 8 — 8. 

Position ! 

7. Jumping forward and backward in series. Jump six or 

eight times. 

For rowing — Place ! 

8. Bowing- One! 8. 

Class — Stand ! 

Hands on hips — Place ! 

9. Stepping forward and trunk bending sideways, right, with 

left arm upward — One ! 8 — 8. Bepeat. 
Position I 
10. Trunk bending forward with arms upward and downward 
—One ! 8. 



5. STEPPING FORWARD AND BENDING KNEES 

1, step forward, rising on the toes ; 2, bend the knees ; 
3, straighten the knees; continue to bend and straighten the 
knees to 7 ; 8, heels together and down. 



Eighth Year — First Half 



333 



10. TRUNK BENDING FORWARD 
WITH ARMS UPWARD AND 
DOWNWARD 

1, bend the trunk forward, 
drawing the chin in and the 
head backward; at the same 
time raise the arms forward and 
upward until they continue the 
axis of the trunk ; 2, trunk erect 
and arms downward and back- 






Incorrect Position 



Correct Position 

ward. Be sure to keep 
the head well drawn back- 
ward and the chest erect as 
the arms move backward. 

This is one of the most 
effective exercises for cor- 
recting the position of the 
chest, head, shoulder blades, 
and spine. 



334 School Gymnastics 



LESSON Vila 

1. Stretching. 

2. Marching and running. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Six times. 

Hands back of head — Place ! 

4. Arm stretching obliquely^ right upward — One ! 8 — 8 — 8. 

Hands on hips — Place ! 

5. Rocking sideways, right — One ! 16. 

6. Head bending sideways, right — One ! 8 — 8. 

7. Stepping forward, right, and bending knees — One ! 8 — 8. 

8. Lifting feet backward between desks — One ! 8. 

9. Jumping forward and backward in series. Jump from 

six to ten times. 

Hands on hips — Place ! 

10. Stepping forward and trunk bending sideways, right, with 

left arm upward — One ! 8 — 8. Kepeat. 
Position ! 

11. Trunk bending forward with arms upward and downward 

—One ! 8. 



4. ARM STRETCHING OBLIQUELY FROM HANDS BACK OF HEAD 

1, stretch the right arm obliquely upward and outward and 
the left arm obliquely downward and outward ; the arms will 
thus form an oblique line with the palms facing to the front ; 
2, hands back of head. Be sure to keep the head fully erect 
with the chin in throughout this exercise. If correctly taken, 
the movements will flatten the shoulder blades upon the back 
and cultivate a good position of the chest. 



1 



Eighth Year — First Half 335 

5. ROCKING SIDEWAYS 

When pupils hear this command they should face to the 
side of the room without a special order. 

1, charge directly to 
the right side; both feet 
should be flat upon the 
floor; the weight should 
be entirely over the bent 
knee ; the left knee should 
be straight ; 2, reverse 
the position by straighten- 
ing the right knee and 
bending the left one, 
transferring the weight 
to the left foot. The 
trunk should be erect 
throughout and there 
should be no twisting of 
the shoulders. 

The step should be long 
enough to admit of a bend in the knees which will bring the 
thigh muscles well into action. Unless this be done, the exer- 
cise will not serve to quicken the circulation, which is its main 
object. 




8. LIFTING FEET BACKWARD BETWEEN DESKS 

1, place the hands on the desks on either side of the aisle, 
and lift the feet backward with the knees together, ankles 
stretched backward and thighs vertical ; 2, return to position, 
landing lightly on the toes. See illustrations in Lesson IV a, 
Sixth Year. 

The body should be held steadily, not allowed to swing back 
and forth. To avoid such a swinging movement the pupils 



336 School Gymnastics 

should step forward between the hands before lifting the feet. 
The legs when raised should be at right angles to the thigh. 
A crucial point to observe is that the shoulders be not pushed 
upward when the weight of the body is suspended on the 
arms. To avoid this, pupils should make an especial effort to 
throw the chest forward and draw the chin in while the feet 
are off the floor. Should such a position be especially difficult 
for any pupils, they should not be required to repeat the exer- 
cise as many times as the rest of the class. In some instances 
it may be wise to return to the rowing exercise until the arms 
are stronger. 

The desks on which the hands are placed should be of equal 
height. Should there be any discrepancy, it may be remedied 
by the placing of one or two books on the lower desk. The 
hands should be placed with the fingers pointing slightly out- 
ward and forward, away from the pupil. 



Eighth Year — First Half 337 



4. \ 



LESSOX Villa 

1. Stretching. 

2. Marching. 
Facings. 

Arms folded behind — Place ! 

3. Breathing — Begin ! Six times. 
Hands back of head — Place ! 

a. Arm stretching obliquely, right upward— One ! 8—8. 
h. Eocking ! 16. 

:NTote.— Kocking sideways. Hands on hips, 
c. Combine ! 16. 

:N"ote.— Eeturn the hands to position back of the 
head on the command Combine ! 

Hands on hips — Place ! 

5. Head bending* backward — One ! 8. 

6. Stepping forward and bending knees with arms upward, 

right— One I 8—8. 

7. Lifting feet backward between desks— One ! 8. 

8. Running in place, feet backward— Start ! 

XoTE. — See Eeference Xotes. 
Hands on hips — Place I 

9. Stepping forward and trunk bending sideways, right, with 

both arms upward — One I 8 8. 

Position I 
10. Trunk bending forward with arms upward and downward 
—One ! 8. 



338 School Gymnastics 

4 c. ROCKING SIDEWAYS WITH ARM STRETCHING OBLIQUELY 

1, charge to the right side and stretch the arms obliquely, 
right upward and left downward ; 2, straighten the knees and 
place the hands back of the head; bend the left knee and 

_ stretch the left 

arm obliquely up- 



K 



ward and the 
right downward 
and backward; 
3, reverse the po- 
sition; straighten 
the knee and 
place the hands 
back of the 
head in transi- 
tion; alternate 
the movements 
to 15; 16, hands 
back of head 
and feet to posi- 
tion. 



5. HEAD BENDING BACKWARD 

1, drop the head backward, completely relaxed; 2, raise it 
again, drawwg the chin in. Keep the lips closed. 

This is one of the best exercises fgr correcting the carriage 
of the head. This correction comes entirely from drawing the 
chin in during the upward movement, as this works upon the 
back of the neck, straightening the cervical vertebrae by con- 
tracting the muscles which hold the head erect. It also affects 
the circulation, as noted for other head exercises. 



Eighth Year — First Half 339 



6. STEPPING FORWARD AND BEND^ 
ING KNEES WITH ARMS UPWARD 

1, step forward with the right 
foot, weight equal ; 2, bend the 
knees (lifting the heels from the 
floor), and stretch the arms up- 
war*d ; 3, straighten the knees and 
return the hands to the hips ; con- 
tinue the knee and arm movements 
to 7 ; 8, heels together. 

The stretch of the arms upward 
tends to increase the diameters of 
the chest, and also renders the bal- 
ance work more difficult than in 
preceding exercises in this series, 
as it raises the center of gravity 
higher than in previous combina- 
tions. 




9. STEPPING FORWARD AND TRUNK BENDING SIDEWAYS WITH 

BOTH ARMS UPWARD 

1, step forward with the right foot, weight equal and knees 
stiff, and stretch both arms upward ; 2, bend the trunk to the 
right; 3, trunk erect; continue the bending and stretching 
movements to 7 ; 8, heels together and hands on hips. In re- 
peating this exercise to the opposite side, step forward with 
the left foot and bend the trunk to the left. 



340 School Gymnastics 

LESSON IX a 

1. Stretching. 

2. Marching. 
Facings. 

Position ! 

3. Breathing — Begin ! Six times. 

Hands back of head — Place ! 
a. Arm stretching obliquely, right upward — One ! 

8—8—8. 
h. Eocking ! 16. 
c. Combine ! 16. 

Hands on hips — Place ! 

5. Head bending backward — One ! 8. 

6. Stepping forward and bending knees with arms upward, 

right—One ! 8—8. 

7. Vaulting — One ! Six times. 

8. Running in place with feet backward — Start ! 

Hands on hips — Place ! 

9. Stepping forward and trunk bending sideways, right, w^ith 

both arms upward — One ! 8 — 8. 
Hands on shoulders — Place ! 
10. Charging and trunk bending f orward, right — One I 8 — 8. 
Cues. — Charge — bend — up — bend — up — etc. — place. 



3. BREATHING 



While inhaling raise the arms straight outward and upward 
at the sides to shoulder level; while exhaling sink the arms 
again to position. The breathing should be through the nos- 
trils both ways. 

The arm action expands the ribs and cultivates intercostal 
breathins:. 



Eighth Year 



First Half 



341 



7. VAULTING 

1, face sideways and place the hands on the edges of two 
desks near the center ; at the same time rise on the toes and 
bend the knees, keeping the back straight and erect ; 2, vault 
over the seat, landing on the toes with bent knees; loosen 
the grasp and bring the arms to position while landing; 
3, straighten the knees and lower the heels ; 4, about face, 
replace the hands and crouch ready to spring ; 5, vault ; 
6, straighten the knees, heels down. See illustrations in 
Lesson VII a. Seventh Year. 

Like all jumping exercises, this one serves both to improve 
the carriage and to give spring and elasticity to the walk. It 
increases the circulation through the strong work done by the 
large muscular groups, especially those of the thigh. 



S^! 



10. CHARGING AND TRUNK BENDING FORWARD 

1, charge forward ; 2, holding the charge position, bend the 
trunk forward, drawing the 
chin in, and the head and 
elbows backward so as to 
expand the chest and con- 
tract the posterior muscles ; 
3, trunk erect ; continue to 
bend and straighten the 
trunk to 7; 8,- heels to- 
gether. Care should be 
taken to keep the weight 
upon the forward foot 
from 2 to 7; and to have 
the rear foot firmly upon 
the floor and the rear knee 
straight. 




342 School Gymnastics 



LESSON Xa 

1. Stretching. 

2. IMarching. 
Facings. 

Position ! 
3- Breathing — Begin! Six times. 

Hands on shoulders — Place ! 

4. Elbows forward and backward — One ! 16. 

Hands on hips — Place ! 

5. Reverse charging, right forward — One ! 16 — 16. 

Cues. — Charge — rear — front — rear — etc, — j)^^^^^- 

6. Head bending sideways, right — One ! 8 — 8. 

7. Stepping forward, right, and bending knees wdth arms 

upward — One ! 8 — 8. 

8. Vaulting — One ! Six or eight times. 

9. Running in place, feet backward — Start ! 

Hands on hips — Place ! 

10. Stepping forward and trunk bending sideways, right, both 

arms upward — One ! 8 — 8. Eepeat. 
Hands on shoulders — ^Place ! 

11. Charging and trunk bending forward, right — One ! 8 — 8. 



3. BREATHING 



While inhaling extend the upward motion of the arms until 
they are in the vertical position, as in the arm raising sideways ; 
while exhaling lower the arms to position. 

This extension of the arm action to the vertical position in- 
creases the chest expansion of the previous breathing exercises. 



Eighth Year — First Half 343 

4. ELBOWS FORWARD AND BACKWARD 

1, move the elbows forward to a position at right angles with 
the axis of the shoulders ; 2, move the elbows backward as far 
as they can be placed, making at the same time a strong effort 
to draw the chin in and the head slightly backward ; repeat the 
movements to 7 ; 8, hands in position. 

This exercise serves to flatten the shoulder blades upon the 
back, and with the accompanying movement of the head should 
result in an increased expansion and elevation of the chest. 



5. REVERSE CHARGING 

1, charge forward with the right foot, being sure to carry all 
of the weight over the forward knee ; 2, straighten the forward 
knee ; this will bring the body to an upright position, both 
knees straight and the weight carried equally between the two 
feet ; 3, pivot quickly on the balls of the feet toward the left, 
until the position is reversed, i,e. until the pupil faces to 
the rear with the left knee bent and the right one straight ; 
4, straighten the knees ; 6, reverse the position by pivoting 
toward the right and resuming the charge position on the 
right or forward knee as in 1 ; continue to 7 ; 8, heels together. 
See illustrations in Lesson III 6. 

Like all charging exercises this one will have a strong effect 
upon the circulation if the step be long enough to admit of a 
deep bend in the knee, and so bring the large muscles well 
into action. 



Eighth Year — Second Half 



LESSON lb 

For details of preliminaries, stretching, positions of hands, 
marching, etc., see Reference Notes. 
Class— Stand ! 
Take distance ! , 

Position ! 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on shoulders — Place! 

4. Elbows forward and backward — One ! 16. 

Hands on hips — Place I 

5. Striding and bending knee forward, right — One ! 16 — 16. 

Cues. — Stride — bend — itjj — bend — iq) — etc. — 2:flace, 

6. Head bending sideways, right — One ! 8 — 8. 

7. Oblique balance, right foot backward — One I 8 — 8. 

On desks — Place I 
Hands on hips — Place I 

8. Trunk bending backward — One 18. 

Class — Stand ! 

9. Jumping in place — One ! Six or eight times. 

Note. — See Reference Notes. 

Hands on shoulders — Place ! 

10. Trunk bending sideways, right — One! 16 — 16. 

344 



Eighth Year — Second Half 345 



3. BREATHING 



While inhaling raise the arms sideAvays to shoulder level ; 
while exhaling lower them to position. 



4. ELBOWS FORWARD AND BACKWARD 

1, move the elbows forward to a position at right angles with 
the axis of the shoulders ; 2, move the elbows backward as far 
as they can be placed, making at the same time a strong effort 
to draw the chin in and the head slightly backward ; repeat the 
movements to 7 ; 8, hands in position. The elbows should 
droop slightly below shoulder level. 

This exercise serves to flatten the shoulder blades upon the 
back, and with the accompanying movement of the head should 
result in an increased expansion and elevation of the chest. 



5. STRIDING AND BENDING KNEE FORWARD 

1, take a long stride or step forward with the right foot; 
2, bend the right knee, with all of the weight borne by the 
right leg ; 3, straighten the knee ; 4, bend the right knee again ; 
6, 6, 7, continue to bend and straighten the knee; 8, heels to- 
gether. The rear leg remains straight throughout, and both 
feet firmly upon the floor. 



6. HEAD BENDING SIDEWAYS 



1, bend the head to the side as though to touch the ear to 
the shoulder, though the head will not bend so far ; 2, return 
to the erect position. The shoulders should be kept perfectly 
still throughout — no shrugging. 



346 



School Gvmna sties 




Correct Position 

contract the posterior muscles — 
do much to cultivate correct 
posture. 



7. OBLIQUE BALANCE 

1, bend the trunk for- 
ward and raise the right 
leg backward, stretching 
the knee and instep as 
much as possible ; the 
back of the trunk and leg 
should form an oblique 
line from the head to the 
extended foot; draw the 
chin in and the head back- 
ward ; 2, trunk and foot 
to position. 

It is needless to say that 
this is a balance exercise. 
If well taken, it should 
those of the back — and thus 



8. ON DESKS, TRUNK BENDING 
BACKWARD 

At the command On desks — 
Place ! pupils should slip up on 
the desks facing the rear of the 
room. Jumping up should be 
avoided. The toes should be 
caught under the edge of the 
chair or raised seat, or braced 
against the latter. In no case 
should a pupil take the bending 
exercise without this bracing of 
the feet. 




Incorrect Position 



Eighth Year — Second Half 347 

1, bend the trunk slightly backward, keeping the chest well 
arched forward and the head and chin drawn backward to con- 
tinue the line of the trunk ; 2, resume the erect position. See 
illustrations in Lesson Yh, Fourth Year. 

This exercise is for strengthening the abdominal muscles, 
and for that reason is one of the most important in the course. 
A test of strength is the steadiness with which the exercise is 
taken. Pupils should not be allowed to bend backward as far 
as possible. 



10. TEUNK BENDING SIDEWAYS 

1, bend the trunk from the waist directly to the side ; 2, 
return to the erect position. Keep both feet flat upon the 
floor and the knees stiff. The head should remain in a straight 
line with the axis of the trunk. Keep the elbows widely 
spread. 



348 School Gymnastics 

LESS0:N" 116 

1. Stretching. 

2. Marching. 
Facings. 

3. Breathing — Begin ! Six times. 

Hands on shoulders — Place ! 

4. Elbows forward and backward — One ! 16. 

Hands on hips — Place ! 

5. Reverse charging, right forward — One ! 16 — 16. 

C UES . — Forward — up — rear — up — forward — etc. — 
jjlace. 

6. Head bending sideways, right — One ! 8 — 8. 

7. Oblique balance, right foot backward — One ! 8 — 8. 

8. Vaulting — One ! Six times. 

9. Eunning in place, feet backward — Start. 

Hands on hips — Place ! 

10. Pivoting and trunk bending sideways, right — One I 8 — I 

— Kepeat. 

Cues . — Pivot — bend — nj) — bend — uj:) — etc. — front. 
Hands on shoulders — Place ! 

11. Charging and trunk bending forward, right — One ! 8 — 8. 



5. REVERSE CHARGING 

1, charging forward with the right foot, being sure to carry 
all of the weight over the forward knee ; 2, straighten the for- 
ward knee ; this will bring the body to an upright position, 
both knees straight and the weight carried equally between the 
two feet ; 3, pivot quickly on the balls of the feet toward the. 
left, until the position is reversed, i.e. until the pupil faces to 
the rear with the left knee bent and the right one straight; 
4, straighten the knees ; 4, reverse the position by pivoting 
toward the right and resuming the charge position on the 



Eighth Year — Second Half 349 

right or forward knee as in 1 ; continue to 7 ; 8, heels together. 
See ilhistrations in next lesson. 

Like all charging exercises this one will have a strong effect 
upon the circulation if the step be long enough to admit of a 
deep bend in the knee, and so bring the large muscles well 
into action. 

8. VAULTING 

1, face sideways and place the hands on the edges of two 
desks near the center ; at the same time rise on the toes and 
bend the knees, keeping the back straight and erect ; 2, vault 
over the seat, landing on the toes with bent knees ; loosen 
the grasp and bring the arms to position while landing; 
3, straighten the knees and lower the heels; 4, about face, 
replace the hands and crouch ready to spring; 5, vault; 6, 
straighten the knees, heels down. See illustrations in 
Lesson YII a, Seventh Year. 



10. PIVOTING AND TRUNK BENDING SIDEWAYS 

1, rise high on the toes, pivot to the right side and lower 
the heels; this will leave the feet in a straight line, one in 
front of the oth-er ; 2, bend the trunk to the right side ; 3, trunk 
erect ; continue the bending and straightening to 7 ; 8, rise 
high on the toes and pivot to the front, heels down. 

The balance work required by the position of the feet in 
this exercise is more difficult than in preceding exercises for 
the trunk. It therefore serves still further to concentrate the 
action upon the muscles around the waist and hips. 



11. CHARGING AND TRUNK BENDING FORWARD 

1, charge forward ; 2, holding the charge position, bend the 
trunk forward, drawing the chin in, and the head and elbows 



350 School Gymnastics 

backward so as to expand the chest and contract the posterior 
muscles ; 3, trunk erect ; continue to bend and straighten the 
trunk to 7; 8, heels together. Care should be taken to keep 
the weight upon the forward foot from 2 to 7; and to have the 
rear foot firmly upon the floor and the rear knee straight. See 
illustration in Lesson IX a. 



5. 



\i 



LESSON III 6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin! Six times. 

Position ! 

4. Elbows backward and girms forward alternately — One I 16. 
Hands on hips — Place! 

Reverse charging, right foot forward — One ! 8 — 8. 
Arms oblique ! 8 — 8. 
Cues. — Forivard — 2^^^^^ — ^'^^^^' — j)^^^^^- 

6. Head bending sideways, right — One ! 8 — 8. 

7. Vaulting — One! Six or eight times. 

Hands on shoulders — Place ! 

8. Oblique balance, right foot backward — One! 8 — 8. 

On desks — Place ! 
Hands on hips — Place! 

9. Trunk bending backward — One ! 8. 

Class — Stand! 

Hands on hips — Place ! 

10. Pivoting and trunk bending sideways, right — One! 8 — 8. 

11. Charging and trunk bending forward with arms sideways 

and upward ; right foot — One ! 8 — 8. 
Cues. — Out — uj:) — out — place. 



Eighth Year — Second Half 



351 



4. ELBOWS BACKWARD AND ARMS FORWARD ALTERNATELY 

1, raise the hands to shoulder level and push the elbows 
downward and backward, the forearm flexed upon the upper 
arm, palms facing inward toward the chest ; draw the head 
backward and chin inward; 2, stretch the arms forward at 
shoulder level, palms inward; 3, elbows again backward; 4, 
arms forward; continue to alternate the two movements to 7; 
8, arms down to position. 

This is one of the best exercises for flattening the shoulder 
blades upon the back if it be taken with the head in the 
position indicated. See illustrations in Lesson X a, Fifth Year. 





bb. REVERSE CHARGING WITH ARM STRETCHING OBLIQUELY 

1, charge forward and stretch the right arm obliquely upward 
with the palm facing forward, and the left arm downward and 



352 



School Gymnastics 



backward with the palm facing forward or outward ; the arms 
will thus form an oblique line; bend the head backward and 
r- ,:j-:^^^-'ma- \odk up at the forward 

hand, or in the direction 
in which it points; 2, 
straighten the forward 
knee and replace the hands 
on the hips ; 3, reverse 
the charging so as to face 
to the rear, with the left 
knee bent ; stretch the 
left arm obliquely upward 
and the right arm down- 
ward and backward; 4, 
straighten the left knee, 
hands on hips; continue 
16, heels together and face to the front. 




to 15 




11. CHARGING AND TRUNK BENDING FORWARD WITH ARMS SIDE- 
WAYS AND UPWARD 

1, charge forward with 
the right foot, bend the trunk 
forward, drawing the chin in 
and the head backward and 
throwing the chest well for- 
ward ; stretch the arms side- - 

ways at shoulder level, with J^m^^^^0^^ 

palms forward; 2, hold the 
position for the trunk and 
move the arms upward in the 
direction of the head, palms 
facing; 3, stretch the arms 
again sideways at shoulder 
level; 4, trunk erect, heels 
together and hands on hips. 




Eighth Year — Second Half 353 

LESSON IV 6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Six times. 

Position ! 

4. Elbows backward and arms forward alternately — One ! 16. 

Hands on hips — Place ! 
\ a. Be verse charging, right foot forward — One! 8 — 8. 
ih. Arms oblique! 8 — 8. 

Hands on shoulders — Place ! 

6. Oblique balance, right foot backward — One ! 8 — 8. 

Position ! 

7. Jumping sideways in series. Jump from eight to ten times. 

Note. — See Beference Notes. 
Hands on hips — Place ! 

8. Head turning, right — One ! 8 — 8. 

On desks — Place ! 
Hands on hips — Place ! 

9. Trunk bending backward — One ! 16. 

Class — Stand ! 

Hands on hips — Place ! 

10. Pivoting and trunk bending sideways, with one arm up- 

ward; right — One! 8 — 8. Bepeat. 
Cues. — Pivot — bend — iqj — etc. — p^ace. 

11. Charging and trunk bending forward, with arms sideways 

and upward ; right foot — One ! 8 — 8. 



8. HEAD TURNING 



1, turn or rotate the head to the side so that the face looks 
off over the shoulder ; 2, return to the front. Keep the 
shoulders squarely to the front throughout. See illustration 
in Lesson V a, Seventh Year. 



354 School Gymnastics 

10. PIVOTING AND TRUNK BENDING SIDEWAYS WITH ONE 

ARM UPWARD 

1, rise on the toes and pivot to the right side ; 2, stretch the 
left arm upward in the direction of the head, and bend the 
trunk to the rig?it side ; 3, trunk erect and hand on hip ; con- 
tinue the bending and stretching movements to 7 ; 8, pivot to 
the front. 



LESSON V h 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Six times. 

Hands on hips — Place ! 

4. Arm stretching and turning sideways and clapping over- 

head, both — One I 16. 

Hands on shoulders — Place! 

5. Oblique balance with knee bending ; right foot backward — 

One I 8—8. 

Hands on hips — Place ! 

6. Head bending sideways, right — One ! 8 — 8. 

Note. — As in Lesson I h. 
Position ! 

7. Jumping sideways in series. Jump from eight to ten 

times. 

8. Lifting knees forward between desks — One ! 8. 

Hands on hips — Place ! 

9. Pivoting and trunk bending sideways with one arm upward ; 

right— One! 8—8. Pvepeat. * 
10. Charging and trunk bending forward with arms sideways 
and upward ; right foot — One ! 8—8. 



Eighth Year — Second Half 



355 



4. ARM STRETCHING AND TURNING SIDEWAYS AND CLAPPING 

OVER HEAD 

1, stretch the arms sideways, palms outward; 2, clap the 
hands over the liead ; 3, stretch them again to the side ; 4, 5, 6, 

7, continue to alternate the clapping and side stretching; 

8, hands on shoulders. See illustration in Lesson VII a, Fifth 
Year. 

In the side stretching pull well upon the chest, have the 
elbows straight, and bend the wrists to arch the hands down- 
ward. Keep the head erect throughout. This may require 
considerable effort while clapping. The latter should be a 
vigorous movement. 

The sideways stretching of the arms, with the palms turned 
outward, is very effective for chest expansion. It rotates the 
shoulder joint backward, lifts the chest upward and forward, 
and drawls in the shoulder blades. The clapping over the 
head extends the same effects, and, by the resistance required 
of them, strengthens the muscles on the back of the neck 
which hold the head erect. 



6. OBLIQUE BALANCE WITH 
KNEE BENDING 

1, bend the trunk for- 
ward, raise the right foot 
backward, and lower the 
body by bending the left 
knee ; 2, straighten the 
knee ; 3, bend the knee 
again ; continue bending 
and straightening the 
knee to 7; 8, heels to- 
gether and trunk erect. 
Pupils who cannot main- 
tain their balance in this 




356 School Gymnastics 

exercise with the hands on the shoulders may for a few days 
be allowed to touch the desks for slight support. 



8. LIFTING KNEES FORWARD BETWEEN DESKS 

1, place the hands on the desks as for lifting feet backward, 
and raise the knees forward to hip level ; the lower legs should 
be at right angles to the knees, w^ith the toes stretched down- 
ward; be very careful to keep the chest prominent and to avoid 
lifting of the shoulders ; 2, resume the standing position, land- 
ing lightly on the toes. 

This exercise brings strongly into action the abdominal 
muscles which raise the legs, as well as those of the upper 
trunk and arm which sustain the weight. 



LESSON YI6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Six times. 

Hands on hips — Place ! 
a. Arm stretching and turning sideways and clapping 

over head — One ! 16. 
h. Oblique balance ! 8 — 8. 

Note. — Oblique balance with knee bending. Hands 
on hips, 
c. Combine! 8 — 8. 

5. Head turning, right — One ! 8—8. 

Position ! 

6. Jumping in place — One ! From eight to ten times. 

7. Lifting knees forward between desks — One ! 8. 

Hands on hips — Place! 

8. Pivoting and trunk bending sideways, with both arms up- 

ward; right — One! 8 — 8. 

9. Charging and trunk bending forward with arms sidew^ays 

and upward ; right foot — One ! 8 — 8, 



Eighth Year — Second Half 357 



4 c. COMBINATION OF OBLIQUE BALANCE WITH KNEE BENDING 
AND ARM STRETCHING AND CLAPPING 

1, bend the trunk forward, raise tlie right foot backward, 
bend the left knee and stretch the arms sideways in line with 
the shoulders, the palms facing upward in the direction of the 
head ; 2, hold the position of the trunk, straighten the left 
knee and clap the hands over the head; 3, extend the arms 
again sideways to shoulder level and bend the knee; continue 
to 7 : 8, hands on hips, trunk erect and heels together. Be sure 
to draw the chin in and head backward when the trunk is bent 
forward. 



8. PIVOTING AND TRUNK BENDING SIDEWAYS WITH BOTH ARMS 

UPWARD 

1, rise on the toes and pivot to the right side, stretching the 
arms upward; 2, bend the trunk to the right side; 3, trunk 
erect ; continue the bending and stretching movements to 7 ; 
8, pivot to the front, hands on hips. 



358 School Gymnastics 



LESSON VII 6 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Note. — Arm raising forward and sinking sideways, 
inhaling as the arms rise and exhaling as they sink. 
Position ! 

4. Hands back of head, upward and return, right — One ! 

8—8—8. 

Cues. — Head — up— head — side. 
Hands on hips — Place ! 

5. Kneeling, right— One ! 8 — 8. 

6. Head turning, right — One ! 8 — 8. 

Position ! 

7. Jumping forward in series — One ! Jump eight or ten times. 

Note. — See Eeference Notes. 

On desks — Place! 

Hands back of head — Place ! 

8. Trunk bending backward — One I Four times. 

Note. — Keep the shoulders and head well backward 
during this exercise. See illustrations in Lesson V b. 
Seventh Year. 

Class — Stand ! 

Hands on hips — Place ! 

9. Pivoting and trunk bending sideways with both arms 

upward ; right — One ! 8 — 8. 
10. Charging with trunk twisting and touching floor ; right — 
One ! 8—8. 
Cues. — Charge — touch — nj^ — touch — ujy — etc., — iiJace, 



Eighth Year— Second Half 359 



4. HANDS BACK OF HEAD, UPWARD AND RETURN 

1, stretch the arms sideways to shoulder height, bend the 
elbows, and place the hands back of the head, as in the position 
Hands back of head — Place! for which see Eeference Notes; 
2, from this position stretch the arms vertically upward with 
the palms forward ; 3, return the hands back of the head ; 
4, stretch the arms sideways and downward. 



5. KNEELING 



1, move the right foot backward and kneel on the right or rear 
knee; 2, rise to a standing position, heels together; 3, kneel 
again as before; 4, 5, 6, 7, repeat; 8, heels together. The 
weight throughout should be upon the forward leg, the rear 
foot serving only to assist in the balance. Keep the trunk and 
head erect. See illustration in Lesson IX b, Fourth Year. 

This is one of the strongest exercises for increasing the cir- 
culation, as it brings into vigorous action the large muscles of 
the thigh and leg on the side that bears the weight. 



360 



School Gymnastics 



10. CHARGING, TRUNK TWISTING AND TOUCHING FLOOR 

1, charge forward with the right foot and extend the arms 

sideways to shoulder level, 
palms forward; 2, twist 
the trunk to the left, bend 
the trunk sideways to the 
right over the bent knee, 
and touch the right finger 
tips to the floor (or as near 
to it as possible), at the 
same time stretching the 
left arm upw^ard ; the arms 
thus continue in a straight 
line ; 3, return to the posi- 
tion taken on the first 
count; 4, bend as in 2; 
continue the bending and 
straightening of the trunk 
to 7 ; 8, position, hands on 
hips. 
This exercise brings into simultaneous action the largest mus- 
cular groups of the body, and has therefore a strong effect upon 
the circulation. The position of the arms keeps the chest 
expanded throughout. 




Eighth Year — Second Half 361 

LESSON VIII h 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing— Begin ! Four times. 

Position ! 

4. Hands back of head, upward and return, right — One ! 

8—8—8. 

Hands on hips — Place ! 

5. Kneeling, right — One ! 8 — 8. 

6. Head bending obliquely backward, right — One ! 8 — 8. 

Position ! 

7. Jumping with quarter turn, right (or left) — One ! Six or 

eight times. 
Note. — Take this in series after the first or second lesson. 
See Eeference Notes. 

On desks — Place ! 

Hands back of head — Place ! 

8. Trunk bending backward — One ! Six times. 

Class — Stand ! 

Hands on hips — Place ! 

9. Charging with trunk tw^isting and touching floor; right — 

One ! 8—8. 

Hands on shoulders — Place ! 
10. Trunk bending sidew^ays, right — One ! 16 — 16. 
Note. — As in Lesson I h. 



6. HEAD BENDING OBLIQUELY BACKWARD 

1, rotate the head to the side ; 2, bend it obliquely backward 
midway between the spine and the right shoulder ; 3, raise the 
head, drawing the chin in as from the direct backward bending; 
4, 5, 6, 7, repeat the backward bending and upward stretching; 
on the eighth count rotate the head to the normal position. 

This exercise is effective for overcoming the forward carriage 
of the head which is characteristic of the student. 



362 School Gymnastics 



LESSO?^ IX & 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place I 
r a. Arm stretching and turning sideways and clapping 
overhead — One! 16. 

4. j h. Oblique balance ! 8—8. AYith knee bending. Hands 
I on hips. 

I c. Combine ! 8 — 8. 

XoTE. — As in Lesson VI 6. 

5. Head bending obliquely backward, right — One ! 8 — 8. 

Position! 

6. Jumping wijh half turn, right (or left) — One ! Six 

times. 

Note. — See Keference Notes. 
On desks — Plaee ! 
Arms upward — Place ! 

7. Trunk bending backward — One ! 8. 

Class — Stand I 

Hands on hips — Place ! 

8. Charging with trunk twisting and touching floor ; right — 

One ! 8—8. 

9. Pivoting and trunk bending sideways with one arm up- 

w^a^^d ; right — One ! 8 — 8. Eepeat. 
NoTp]. — As in Lesson IV 6. 



Eighth Year — Second Half 



363 



7. TRUNK BENDING BACKWARD ON DESKS WITH ARMS UPWARD 

Keep the chest prominent and the head and arms in a line 
with the trunk. The lengthening of the working lever by the 





Correct Position 



Incorueci 1 



U.^ji J- J.U^^ 



stretching of the arms upward increases the work required of 
the abdominal muscles by previous exercises of this kind. The 
arms should not be lowered until the close of the exercise. 



364 School Gymnastics 

LESSON X& 

1. Stretching. 

2. Marching and running. 
Facings. 

3. Breathing — Begin ! Four times. 

Hands on hips — Place ! 
f a. Arm stretching and turning sideways and clapping 
I over head — One ! 16. 

^' I h. Oblique balance ! 8—8. 
[c. Combine! 8—8. 

5. Head bending obliquely forward and backward, right — 

One! 8—8. 
Position ! 

6. Jumping in series. Jump eight or ten times. 

Note. — Forward, backward, sideways, half and 
quarter turns. See Eeference Notes. 
On desks — Place ! 
Arms upward — Place ! 

7. Trunk bending backward — One ! 16. 

Class — Stand ! 

Hands on hips — Place ! 

8. Charging with trunk twisting and touching floor ; right — 

One ! 8—8. 

9. Pivoting and trunk bending sideways with both arms up- 

ward ; right — One ! 8 — 8. Eepeat. 
Note. — As in Lesson VI h. 



5. HEAD BENDING OBLIQUELY FORWARD AND BACKWARD 

1, bend the head obliquely forward to the right; 2, bend it 
backward in the opposite direction ; 3, bend again forward ; 
4, 5, 6, 7, continue to alternate the forward and backward move- 
ments in the oblique direction ; 8, turn the head to the front 
to the normal position. 



OCT 7 1903 



n 




LIBRARY OF CONGRESS 



029 712 979 A 



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